CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (Checkmark)

Fitness

E2MOM x 4

50’ Overhead DB Carry

25’ Handstand Walk Progression

Performance

E2MOM x 4

50’ Overhead DB Carry (35/25)

25’ Handstand Walk Progression

Competion

E2MOM x 4

50’ Overhead DB Carry (50/35)

25’ Handstand Walk

WOD

Metcon (Time)

Fitness

4 Rounds for Time

300m Run

50’ Handstand Walk Progression

12 Russian KB Swings (AHAP)

Performance

4 Rounds for Time

400m Run

50’ Handstand Walk Progression

15 Russian KB Swings (AHAP)

Competition

4 Rounds for Time

400m Run

50’ Handstand Walk

15 Russian KB Swings (AHAP)
Time Cap 16 minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Single-Arm DB Z-Press – 3 x 8/side

Banded Face Pulls – 3 x 20

Hollow Rocks – 3 x 30 sec

Goal:

Reinforce overhead strength, scapular control, and midline stability to support inverted work.