CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 6
Back Squat @ 81%
)

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM x 15

1. 10/8 Cal Bike

2. 3 FS @65% of above BS weight

3. 8 Cal Ski

Performance

EMOM x 15

1. 12/10 Cal Bike

2. 3 FS @65% of above BS weight

3. 8 Cal Ski

Compete

EMOM x 15

1. 15/12 Cal Bike

2. 3 FS @65% of above BS weight

3. 10/8 Cal Ski
Time Cap is 15 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Goblet Squats (5-sec eccentric) – 3 x 10

Single-Leg DB Step-Ups – 3 x 8/side

Banded Front Rack Mobility – 2 x 1:00

Accessory Goal:

Build unilateral leg strength, reinforce squat control, and restore front-rack mobility after heavy squat volume.