CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Back Squat (Back Squat: 4 x 3 (building each set to a heavy triple for the day)

)

E2MOM x 4

WOD

Metcon (Time)

Fitness

For Time:

8 Rounds

3 Snatches

12 Wall Balls

Performance

For Time:

10 Rounds

3 Snatches (95/65)

15 Wall Balls (14/10)

Compete

For Time:

10 Rounds

3 Snatches (135/95)

15 Wall Balls (20/14)
Time Cap is 18 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Focus: Knee health, hip mobility, adductor/oblique strength

Single-Leg Glute Bridge – 3×12/side

Purpose: Posterior chain balance and activation.

Banded Lateral Walks – 3x20m

Purpose: Glute med strength and knee tracking support.

Weighted Plank Hold – 3x:30–:45

Purpose: Core stability under load.