CrossFit Mile Zero – CrossFit

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Strength

Push Press (Push Press – 5×3 @ ~80%)

E230MOM x 5 Sets Ascending

WOD

Metcon (Time)

Fitness

4 Rounds for Time:

20 AbMat Sit-Ups

10/8 Cal Echo Bike

10 DB Push Press

Performance

4 Rounds for Time:

20 AbMat Sit-Ups

12/10 Cal Echo Bike

10 DB Push Press (35s/25s)

Compete

4 Rounds for Time:

20 GHD Sit-Ups

15/12 Cal Echo Bike

10 DB Push Press (50s/35s)
Time – Cap 14 Minutes

Extra Credit

Metcon (Checkmark)

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

Banded External Rotations – 3×12/side

Bottoms-Up KB Carry – 3x20m/side

Half-Kneeling Wall Slides – 2×8

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