CrossFit Mile Zero – CrossFit

View Public Whiteboard

Gymnastics

Metcon (Checkmark)

EMOM x 12:

Minute 1: 2-12 Toes-to-Bar (ladder by 2 each round)

Minute 2: 1-6 Bar Muscle-Ups (ladder by 1 each round)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

12 Min AMRAP:

6 High Knees

12 Wall Balls

200m Run

Performance

12 Min AMRAP:

6 Toes-to-Eye Level

12 Wall Balls (14/10)

200m Run

Competition

12 Min AMRAP:

6 Toes-to-Bar

12 Wall Balls (20/14)

200m Run

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Scap Pull-Ups – 3×8

Hanging Hollow-Arch Swings – 3×10

Side Plank + Hip Lift – 3×10/side