CrossFit Mile Zero – CrossFit

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Strength

Metcon (Checkmark)

E3MOM x 4

8 DB Z-Press

10 Alternating V-Ups

8 DB Z-Press

:30 Side Plank (each side)
(12 min total)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10 Minutes:

4 Inch Worm w/ Push Up

16 Alternating DB Snatch

Performance

AMRAP 10 Minutes:

4 Wall Walk Progression

16 Alternating DB Snatch (35/25)

Compete

AMRAP 10 Minutes:

4 Wall Walks

16 Alternating DB Snatch (50/35)
Time – Cap 10 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

Tall Kneeling Banded External Rotation Press – 3×12

Side-Lying Windmill – 2×6/side

Suitcase Carry – 3x30m/side