CrossFit Mile Zero – CrossFit

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WOD

Metcon (Time)

Fitness

E6MOM x 5

300m Run

20 Slam Balls

20 AbMat Sit Ups

Performance

E6MOM x 5

400m Run

20 Slam Balls

15 GHD Sit Ups

Compete

E6MOM x 5

400m Run

25 Slam Balls

25 GHD Sit Ups
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Single-Leg Glute Bridge March – 3×8/side

Purpose: Strengthen posterior chain symmetry and glute engagement to support hip extension.

Hanging Leg Raise + Slow Eccentric – 3×6

Purpose: Reinforce controlled hip flexion and eccentric ab strength similar to GHD descent.

Banded Good Morning – 3×15

Purpose: Build spinal stability and posterior chain endurance.