CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
Partner WOD – 20 Min AMRAP
You Go, I Go Style (Split work evenly or alternate full rounds):
20 Box Step Overs
300m Run
20 Deadlifts
Performance
Partner WOD – 20 Min AMRAP
You Go, I Go Style (Split work evenly or alternate full rounds):
20 Box Jump Overs (20/16)
400m Run
20 Deadlifts (155/105)
Compete
Partner WOD – 20 Min AMRAP
You Go, I Go Style (Split work evenly or alternate full rounds):
20 Box Jump Overs (24/20)
400m Run
20 Deadlifts (225/155)
20 minute time cap
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
2 Sets Each:
15 Weighted Glute Bridges
10 Side-Lying Clamshells w/ mini-band
:30 Hanging Lat Stretch
Accessory Focus:
Reinforce posterior activation, lateral glute stability, and decompress spine/shoulders post-deadlifting