CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (Distance)

EMOM x 10

Handstand Hold – :30

Max Distance Handstand Walk

WOD

Metcon (AMRAP – Reps)

Fitness

4 Rounds

AMRAP 2

10 High Knees

10 Box Step Overs

Max Inch Worm with a Push Up

Performance

4 Rounds

AMRAP 2

10 Toes-to-Eye level

10 Box Jump Overs (20/16)

Max Wall Walks

Compete

4 Rounds

AMRAP 2

10 Toes-to-Bar

10 Box Jump / Step Overs (24/20)

Max Wall Walks
Time Cap is 16 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work

Shoulder Stability + Core

3 Rounds (Not for Time)

12 DB Z-Press (light-moderate)

12 Banded Face Pulls

:40 Hollow Hold

Optional Skill

3 Sets

30–40ft controlled Handstand Walk practice

Focus on quality stacking and breathing control while inverted .