CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (6×4, Build to heaviest set of 4)

Split Squat (6×5/5, moderate DB or KB)

Step back into spilt (Jerk side) and bring back knee to floor

WOD

Metcon (Time)

Fitness

1-2-3-4-5-6-7-8-9

Russian KB Swings

Burpees

Pike Push Ups

Performance

1-2-3-4-5-6-7-8-9

Russian KB Swings (53/35)

Burpees

Handstand Push Ups

Competition

1-2-3-4-5-6-7-8-9

Russian KB Swings (53/35)

Burpees

Strict Handstand Push Ups

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability