CrossFit Mile Zero – CrossFit

View Public Whiteboard

Gymnastics

Metcon (Checkmark)

E130MOM x 5:

3 Beat Swings + 2 Hips-to-Bar + 1 BMU

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

3 Jumping Pull Ups + 3 Box Dips

50ft DB Lunges

10 Cal Bike

Performance

AMRAP 10

3 BMU Progression

50ft DB Lunges (35/25)

10 Cal Bike

Competition

AMRAP 10

3 BMU

50ft DB Lunges (50/35)

10 Cal Bike

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Wall-Facing Hollow Body Handstand Hold – 3×0:20

Hanging Knee Raise + Controlled Descent – 3×6

Banded Scap Retraction (straight-arm) – 3×12