CrossFit Mile Zero – CrossFit

Strength

Back Squat (Back Squat
5 × 2 @ 85%
)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

20 Wall Balls

20 Box Step Ups

60 Single Unders

Performance

AMRAP 10

30 Wall Balls (14/10)

30 Box Jumps (20/16)

40-60 Double Unders

Competition

AMRAP 10

30 Wall Balls (20/14)

30 Box Jumps (24/20)

60 Double Unders
Time cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability