CrossFit Mile Zero – CrossFit

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Gymnastics

Metcon (Checkmark)

EMOM Skill Primer (EMOM x 8)

Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB

Min 2: :20 Hollow Hold + 6 V-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

4 Rounds For Time

10 Jumping Pull-Ups or Ring Rows

15 Box Step Overs

20 KB Swings

Performance

4 Rounds For Time

10 Pull-Ups

15 Box Jump Overs (20/16″)

20 KB Swings (35/25)

Compete

4 Rounds For Time

10 C2B Pull-Ups

15 Box Jump Overs (24/20″, no step-ups)

20 KB Swings (53/35)
Time – Cap 12 Minutes

Extra Credit

Metcon (Checkmark)

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

To be completed individually after class for additional shoulder stability and posture strength.

Posterior Chain & Core Stability:

3 Sets of:

10 DB RDL + DB Row Combo

12 Stability Ball Hamstring Curls

10/side Standing Pallof Press (slow tempo)