CrossFit Mile Zero – CrossFit

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Strength

Shoulder Press (E2MOM x 5
5 Strict Press (same weight across)
5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken))

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

8 Hand Release Push Ups

12 Russian KB Swings

16 Box Jump Overs

Performance

AMRAP 12

10 HSPU Progression

15 Russian KB Swings (35/25)

20 Box Jump Overs (20/16)

Compete

AMRAP 12

10 HSPU

15 Russian KB Swings (53/35)

20 Box Jump Overs (24/20)

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, Not in Class Time)

To be completed individually after class for additional shoulder stability and posture strength.

Upper Body Accessory (3 Rounds):

Half-Kneeling Landmine Press – 3×8/side

Focus on vertical torso and full extension

Banded Scapular Retractions – 3×12

Control and pause in contraction; use light resistance

Alternating Bird Dog Renegade Rows – 3×10

Focus on core bracing and slow, controlled rows