CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 6
Back Squat x 2 @ 78%)

WOD

Metcon (Time)

Fitness

5 Rounds for Time:

10 American Swings

15 AbMat Sit-Ups

20 Wall Balls

Performance

5 Rounds for Time:

10 American Swings (53/35)

10 GHD Sit-Ups

20 Wall Balls (14/10)

Compete

5 Rounds for Time:

10 American Swings (70/53)

15 GHD Sit-Ups

20 Wall Balls (20/14)
Time Cap is 15 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

3 Sets Each (Not Part of 60-Min Class):

Banded Hamstring Curls – 15 reps

Tempo Goblet Squats (3s down) – 12 reps

Hollow Hold or Deadbug – 30–40s

Goal:

Reinforce posterior chain durability, knee integrity, and trunk stability after squat and midline volume.