CrossFit Mile Zero – CrossFit

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Strength

Metcon (Weight)

Press Complex E2MOM x 6

3 Push Jerks + 2 Push Press + 1 Strict Press

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 15

1. 6/4 Cal Bike + Max DB STO

2. :20 Hollow Hold

3. Rest

Performance

EMOM x 15

1. 8/6 Cal Bike + Max DB STO (35s/25s)

2. :30 Hollow Hold

3. Rest

Compete

EMOM x 15

1. 8/6 Cal Bike + Max DB STO (50s/35s)

2. :30 Hollow Hold

3. Rest
Time – Cap 15 Minutes

Extra Credit

Metcon (Checkmark)

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

Half-Kneeling Single-Arm Landmine Press – 3×10/side

Purpose: Reinforces shoulder stability and scapular control while pressing.

Prone Y-T-W Raises – 3×8 each

Purpose: Strengthen posterior shoulder and mid-trap to counter pressing volume.

Banded Pallof Press – 3×12/side

Purpose: Anti-rotation trunk stability supporting the hollow position.