CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Metcon (Checkmark)

E2MOM x 5 (10 min):

50′ Single DB OH Walk

10 DB Plank Pull-Throughs

:30 Hollow Hold

WOD

Metcon (Time)

Fitness

5 Rounds for Time:

5 Single Arm DB OH Lunges (each)

10 AbMat Sit-Ups

12/10 Cal Row

Performance

5 Rounds for Time:

6 Single Arm DB OH Lunges (each)(35/25)

10 GHD Sit-Ups

15/12 Cal Row

Compete

5 Rounds for Time:

6 Single Arm DB OH Lunges (each)(50/35)

12 Weighted GHD Sit-Ups (WB 20/14)

15/12 Cal Row
Time – Cap 15 Minutes

Extra Credit

Metcon (Checkmark)

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

Bottoms-Up KB OH Hold (standing) – 3x20s/side

Side-Lying External Rotations – 3×12/side

Deep Lunge w/ Elbow-to-Instep + Rotation – 2×6/side

Purpose: reinforce shoulder health, overhead stability, and long-term pressing mechanics.