CrossFit Mile Zero – CrossFit

Strength

Clean (E2MOM x 4:
•2 Clean Singles (moderate load)
)

WOD

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Complete on athlete’s own time:

Single-Leg DB RDL – 3 x 8/side

Banded Triceps Extensions – 3 x 15

Wall-Facing Shoulder CARs – 2 x 5 slow reps

Goal:

Support posterior chain recovery, reinforce shoulder health, and maintain overhead integrity after high-intensity hinging and inverted pressing.