CrossFit Mile Zero – CrossFit

Skill

Handstand Walk Progression (Checkmark)

Every 1:30 x 6 Rounds

Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts and Inside Out Plate Hand Lifts, HS Walk Attempts x3

Progress to where you are challenged and stay there.

WOD

Metcon (Time ↓ Shorter is Better)

Fitness

5 Rounds for Time

5 Half Wall Walks or Push Up to Pikes

20 Box Step Overs (20)

200m Suitcase Carry

Performance

5 Rounds for Time

5 Wall Walks

20 Box Jump Overs (20)

200m Suitcase Carry (50/35)

Competition

5 Rounds for Time

30-50′ Handstand Walk

20 Box Jump Overs (24/20)

200m Suitcase Carry (70/53)