CrossFit Mile Zero – CrossFit
WOD
Metcon (Time)
Fitness
For Time
100 Single-Unders
600m Run
50 Abmat SitUps
1200m Mile Run
50 Abmat SitUps
600m Run
100 Single-Unders
Performance
For Time
80-100 Double-Unders
800m Run
30 GHD Sit-Ups
1 Mile Run
30 GHD Sit-Ups
800m Run
80-100 Double-Unders
Compete
For Time
100 Double-Unders
800m Run
50 GHD Sit-Ups
1 Mile Run
50 GHD Sit-Ups
800m Run
100 Double-Unders
Time Cap 35 mins
Extra Credit
Metcon (Checkmark)
Post-Class Accessory (Athlete’s Own Time)
Focus: Core durability, hip extension, posterior chain balance
Glute Bridge March – 3×8/side
Side Plank + Reach Under – 3×6/side
Jefferson Curl (light) – 3×8