CrossFit Mile Zero – CrossFit

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Strength

Press Complex (3 Rounds for weight)

E2MOM x 6

3×8 Strict Press (build to 65–70%)

2×4 Push Press (build to 75–80%)

1×2 Push Jerk (build to 85%)

WOD

Metcon (Time)

Fitness

3 Rounds For Time:

600m Run

40 Single Unders

15 Hand-Release Push-Ups

Time Cap: 18 minutes

Performance

3 Rounds For Time:

800m Run

30-40 Double Unders

20 Hand-Release Push-Ups

Time Cap: 18 minutes

Compete

3 Rounds For Time:

800m Run

40 Double Unders

20 Hand-Release Push-Ups

Time Cap: 18 minutes
Time Cap is 18 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Knee health, hip mobility, adductor/oblique strength

Seated DB External Rotations – 3×12: Reinforce rotator cuff stability after pressing volume.

Banded Face Pulls – 3×15: Improve scapular control and posture.

Single-Arm DB Overhead Carry (40m/side) – 3 sets: Build unilateral shoulder strength and midline stability.