CrossFit Mile Zero – CrossFit

Gymnastics

E2MOM x 5

:60 Max Handstand Walk, :60 rest

WOD

Metcon (Time)

Fitness

For Time

800m Row

25 American Swings

25 Deadlifts

Performance

For Time

1000m Row

30 American Swings (35/25)

30 Deadlifts (155/105)

Competition

For Time

1000m Row

30 American Swings (53/35)

30 Deadlifts (225/155)
Time Cap is 14 minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Single-Arm KB RDL – 3 x 10/side

Banded Overhead Carry – 3 x 40m

Dead Bug Hold – 3 x :30

Goal:

Reinforce unilateral posterior-chain strength, overhead stability, and core control following inversion and heavy hinging.