CrossFit Mile Zero – CrossFit
Gymnastics
Metcon (Checkmark)
EMOM x 10 Workout
Odd Minutes: 3–6 Beat Swings + 1–3 Kipping Pull-Ups or C2B
Even Minutes: 30 sec Hollow Hold + 10 Scap Pull-Ups
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 10
8 High Knees
10 Burpee Box Step Overs
12 Calorie Row
Performance
AMRAP 10
8 Toes-to-Eye Level
12 Burpee Box Jump Overs (20/16″)
16 Calorie Row
Compete
AMRAP 10
8 Toes-to-Bar
12 Burpee Box Jump Overs (24/20″)
16 Calorie Row
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:
• 10 Banded Lat Pull-Downs (seated)
• 30 sec/side Side Plank with Reach-through
• 12 Slow Tempo Ring Rows (3-1-3 tempo)