CrossFit Mile Zero – CrossFit
WOD
Metcon (AMRAP – Reps)
Fitness
6 Rounds (5:00 Work / 1:00 Rest):
2:00 Max Cal Row (nasal only, ~65–70% effort)
100’ KB Front Rack Carry (single KB, moderate load)
1:00 Max Cal Bike
1:00 Step-Ups (bodyweight)
Performance
6 Rounds (5:00 Work / 1:00 Rest):
2:00 Max Cal Row (nasal only, ~65–70% effort)
100’ KB Front Rack Carry (single or double KBs, moderate load)
1:00 Max Cal Bike
1:00 Step-Ups (20/16″, bodyweight or light DBs)
Competition
6 Rounds (5:00 Work / 1:00 Rest):
2:00 Max Cal Row (nasal only, ~65–70% effort)
100’ KB Front Rack Carry (single or double KBs, moderate load)
1:00 Max Cal Bike
1:00 Step-Ups (24/20″, bodyweight or light DBs)
Time Cap: 36 Minutes Total Work + 6 Min Rest = 42 Total
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
3 Sets:
Quadruped Shoulder Taps x 20 total
Keep hips stable, slow taps
Banded Lateral Raises x 12
Focus on scapular control and smooth tempo
Split Stance Bottoms-Up KB Press x 6/side
Elbow under wrist, anti-rotation, neutral ribs