CrossFit Mile Zero – CrossFit

Strength

Front Squat (E2MOM x 3 Front Squat)

3 × 5 @ ~70%

Tempo 5XXX

WOD

Metcon (5 Rounds for reps)

Fitness

EMOM x 12 (4 rounds):

10/8 Cal Bike

10 Box Step-Overs

10 Abmat Sit-Ups

Performance

EMOM x 12 (4 rounds):

12/10 Cal Bike

12 Box Step-Overs

10 GHD Sit-Ups

Compete

EMOM x 12

15/12 Cal Bike

15 Box Step-Overs

15 GHD Sit-Ups
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

Simple Structure – 2–3 Sets:

Spanish Squat Hold x :30

Banded Hip Flexor March x 10/side

Deadbug or Hollow Hold x :30

Goal:

Support knee health, hip flexor durability, and trunk stability after front squat loading and GHD volume.