CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (Weightlifting Variable Reps & Sets)

Building to a 3RM, 2RM, 1RM

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 9

40 Single Unders

10 High Knees

Performance

AMRAP 9

20-30 Double Unders

10 Toes 2 Eye Level

Compete

AMRAP 9

40 Double Unders

10 T2B
Time – Cap 9 Minutes

Extra Credit

Metcon (Checkmark)

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

DB Lateral Raises – 3 x 15

Banded Face Pulls – 3 x 20

Weighted Plank Hold – 3 x :40

Goal: Reinforce shoulder stability and postural strength.