CrossFit Mile Zero – CrossFit
Strength
Shoulder Press (EMOM x 10:
• Min 1: 4 Strict Press @ 70–75%
• Min 2: Single Arm DB Overhead Carry – 50 ft per arm (Heavy but stable)
)
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 12:
10 DB Push Press
12 Box Step Ups
15 Wall Balls
Performance
AMRAP 12:
10 DB Push Press (35/25)
12 Box Jumps (20/16)
15 Wall Balls (14/10)
Compete
AMRAP 12:
10 DB Push Press (50/35)
12 Box Jumps (24/20)
15 Wall Balls (20/14)
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.
3 Rounds:
Banded Lateral Step-Ups x 8/side
Mini-band above knees, focus on glute push and hip stability
Bottoms-Up KB Press x 8/side
Elbow under wrist, smooth tempo, no wobble
Supine DB Floor Press x 12
Focus on lockout and slow lower phase