CrossFit Mile Zero – CrossFit

Strength

500m Row (Time)

Max Effort 500m Row

WOD

Metcon (Time)

Fitness

4 Rounds for Time

20 DB Lunges

400m Row

Performance

4 Rounds for Time

20 DB Lunges (35/25)

500m Row

Compete

4 Rounds for Time

20 DB Lunges (50/35)

500m Row
Time Cap is 22 Minutes

Extra Credit

Metcon (Checkmark)

Optional Post-Class Accessory

2–3 Sets:

12–15 DB Step-Ups (each leg)

20–30s Hollow Hold

15 Banded Hamstring Curls

Intent:

Reinforce unilateral strength, trunk stability, and posterior-chain recovery after high rowing volume.