CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 5
Back Squat)

5 × 5 @ 75-78%

Tempo: 3131

WOD

Metcon (Time)

Fitness

12 Wall Balls

10 High Knees

8 DB Box Step Overs

Performance

12 Wall Balls (14/10)

10 Toes-to-Eye Level

8 DB Box Step Overs (35/25)

Compete

12 Wall Balls (20/14)

10 Toes-to-Bar

8 DB Box Step Overs (50/35)
Time – Cap 10 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Tempo Bulgarian Split Squat – 3 × 8 / side (controlled)

Banded Hamstring Curl or Stability Ball Curl – 3 × 12–15

Hanging Hollow Hold or Dead Bug – 3 × 30s

Goal:

Reinforce unilateral leg strength, posterior chain durability, and midline stability to support tempo squatting and Open-style volume.