CrossFit Mile Zero – CrossFit

Gymnastics

Handstand Walk (E2MOM x 5
50 ft Handstand Walk
)

Fitness

HS Walk Progression

Performance

HS Walk Progression

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10:

10 High Knees

15 Wall Balls

30 Single-Unders

Performance

AMRAP 10:

10 Toes-to-Eye Level

15 Wall Balls (14/10)

20-30 Double-Unders

Compete

AMRAP 10:

10 Toes-to-Bar

15 Wall Balls (20/14)

30 Double-Unders
Time Cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional – Simple Structure)

3 Sets (not for time):

20 Banded Face Pulls

30s Handstand Hold (wall-facing or freestanding)

20 Hollow Rocks

20 Calf Raises (slow, controlled)

Purpose:

Reinforce shoulder durability for inverted work

Build midline strength for gymnastics efficiency

Support calf and Achilles health for high-volume jumping