CrossFit Mile Zero – CrossFit

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Strength

Push Press (Push Press
E2MOM 5×3 @ 85–90%
)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 9

5 Shoulder-to-Overhead

10 High Knees

8/6 Cal Bike

Performance

AMRAP 9

5 Shoulder-to-Overhead (95/65)

10/8 Toes-to-Eye Level

12/10 Cal Bike

Compete

AMRAP 9

5 Shoulder-to-Overhead (135/95)

10 Toes-to-Bar

12/10 Cal Bike
Time – Cap 9 Minutes

Extra Credit

Metcon (Checkmark)

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

Focus: Shoulder stability, scapular strength, trunk control

Half-Kneeling Landmine Press – 3×8/side

Banded Face Pull + External Rotation – 3×12

Deadbug w/ Band Pulldown – 3×10