CrossFit Mile Zero – CrossFit

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Gymnastics

Metcon (Checkmark)

E2MOM x 5

-3 Lats to Fly + 3 Jumping BMU + 3 BMU

-20 Hollow Rocks (scale: tuck position or 0:20 hollow hold)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12:

24 DB Lunges

6 Jumping PU + 6 Box Dips

24 AbMat Sit-Ups

60 Single-Unders

Performance

AMRAP 12:

24 DB Lunges 35/25

6 Jumping BMU

24 AbMat Sit-Ups

40-60 Double-Unders

Competition

AMRAP 12:

24 DB Lunges 50/35

6 BMU

24 AbMat Sit-Ups

60 Double-Unders

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Hanging Scap Pull-Ups – 3×8

Side Plank Reach-Through – 3×6/side

Banded Face Pull + External Rotation – 3×12