CrossFit Mile Zero – CrossFit

Strength

DB Single Arm Push Press (Weight)

6×5/5

Build to Moderate sets of 5

Russian KB Swings (6×8 Heavy Swings)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

3 Deadlifts

6 Burpees

50 Single Unders

Performance

AMRAP 12

3 Deadlifts (225/155)

6 Lateral Burpees over Bar

30 Double Unders

Competition

AMRAP 12

3 Deadlifts (275/185)

6 Lateral Burpees over Bar

50 Double Unders

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