CrossFit Mile Zero – CrossFit

Strength

Bench Press (7×3, Last Set at 90% for Max Reps)

Shoulder Press (7×3, Last Set at 90% for Max Reps)

Toes to Ring (Checkmark)

7×3-5

WOD

Metcon (Time)

Fitness

3 Rounds for Time

30 Russian KB Swings

10 Z-Press

Performance

3 Rounds for Time

30 Russian KB Swings

10 Z-Press or Strict Box Pike Push Ups

Compete

3 Rounds for Time

30 Russian KB Swings

12 Strict Handstand Push Ups

Goal: 6-8 Minutes

Cap: 12 Minutes

Aim for movements in 1-2 Sets.

Reduce reps before reducing ROM.

Get out of your comfort zone on the HSPU progression.