CrossFit Mile Zero – CrossFit

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Strength

Back Squat (Back Squat 1 RM
)

E230MOM x 6

WOD

Metcon (Time)

Fitness

4 Rds

15 DB Front Squats

3 Zombie Rope Climbs

Performance

4 Rds

20 DB Front Squats 35/25

3 Zombie Rope Climbs

Compete

4 Rds

25 DB Front Squats 50/35

3 Rope Climbs
Time Cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

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

Cossack Squat – 3×6/side

Copenhagen Side Plank – 3×0:20/side

Seated Straddle Good Morning – 2×10