CrossFit Mile Zero – CrossFit

Skill

Handstand Walk Progression (Checkmark)

Every 1:30 x 6 Rounds

Shoulder Taps x10-20, Half Wall Walk x3, Wall Facing Shoulder Taps x10-20, Wall Facing Lateral Walk, HS Hold with Outside Plate Hand Lifts, HS Walk Attempt

Progress to where you are challenged and stay there.

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM 24

9 Z Press

10/8 Cal Row

6 Box Outside Plate Lifts

10/8 Cal Row

Max Wall Walks

10/8 Cal Row

Performance

EMOM 24

9 Z Press (35s/25s)

12/10 Cal Row

6 Outside Plate Lifts

12/10 Cal Row

Max Wall Walks

12/10 Cal Row

Competition

EMOM 24

9 Z Press (45s/30s)

15/12 Cal Row

6 Outside Plate Lifts

15/12 Cal Row

Max Wall Walks

15/12 Cal Row