CrossFit Mile Zero – CrossFit

View Public Whiteboard

Gymnastics

Metcon (Checkmark)

E2MOM Strength Work (4 Sets)

6 DB Z Press

10 Strict HSPU

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

6-8 OHS @40%

400m Row

Performance

AMRAP 10

8 OHS @40%

500m Row

Compete

AMRAP 10

10 OHS @40%

500m Row
Time Cap is 10 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Do after class or later in the day:

3 Rounds:

10 DB Y-Raise (thumbs up, slow tempo)

20 Banded Overhead Triceps Extensions

:30 Wall-Facing Overhead Hold

Accessory Goal: Improve overhead positioning, posterior shoulder stability, and triceps support for vertical pressing