CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (6×6, build to a heavy set)

Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.)

Shoulder CARs (Checkmark)

1×2/2

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10

5 Up Downs

10 Alternating DB Snatches (moderate)

10 DB Pull Throughs (moderate)

Performance

AMRAP 10

5 Burpees

10 Alternating DB Snatches (35/25)

10 DB Pull Throughs (35/25)

Compete

AMRAP 10

5 Burpees

10 Alternating DB Snatches (50/35)

10 DB Pull Throughs (50/35)