CrossFit Mile Zero – CrossFit

Strength

Back Squat (Back Squat
6 x 2 @ 72%
Build to working weight in 2–3 sets.
)

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 9

30 Single Unders

10 HSPU Progression

Performance

AMRAP 9

20-30 Double Unders

10 HSPU

Competion

AMRAP 9

30 Double Unders

10 Strict HSPU

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

Tempo Back Squats (31X1) – 3 x 5 @ 60%

DB Z-Press – 3 x 8

Banded Face Pulls – 3 x 20

Goal:

Reinforce squat mechanics and build strict pressing strength for future HSPU progressions.