CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

5 Rounds

500m Row

15 Abmat Sit Ups

5 Squat Cleans

Performance

5 Rounds

700m Row

15 GHD Sit Ups

5 Squat Cleans (135/95)

Competition

5 Rounds

800m Row

15 GHD Sit Ups

5 Squat Cleans (185/125)

Time Cap: 30 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