CrossFit Mile Zero – CrossFit

Strength

Back Squat (Back Squat
8 x 3, Build to a Heavy Triple)

WOD

Metcon (Time)

Fitness

3 Rounds for Time

300m Run

50′ Walking Lunge

12 Jumping Pull Ups

Performance

3 Rounds for Time

400m Run

50′ Walking DB Lunge (35s/25s)

12 Pull Ups

Competition

3 Rounds for Time

400m Run

50′ Walking DB Lunge (50ss/35s)

6 Muscle Ups

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