CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

40-30-20-10

Single Unders

Sit Ups

15 Push Ups after each round

Performance

50-40-30-20-10

Double Unders

Sit Ups

20 Push Ups after each round

Competition

50-40-30-20-10

Double Unders

Sit Ups

20 Push Ups after each round

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Strict Pull-Ups – 3 x 5

Ring Dips – 3 x 6

Hollow Holds – 3 x :30

Purpose: Support long-term BMU capacity and midline control.