CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

E3MOM x 3

Max Set Bar Muscle-Ups
Fitness

MAX Set BMU Progression

Performance

MAX Set BMU Progression

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 12

12/10 Cal Row

15 AbMat SitUps Sit-Ups

15 American Swings

Performance

AMRAP 12

15/12 Cal Row

10 GHD Sit-Ups

15 American Swings (35/25)

Compete

AMRAP 12

15/12 Cal Row

15 GHD Sit-Ups

15 American Swings (53/35)
Time Cap is 12 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory (Optional)

Strict Bar Dips – 3 x 8

Banded Lat Pulldowns – 3 x 15

Tempo Hip Thrusts – 3 x 10

Goal:

Support BMU strength and reinforce posterior chain development.