CrossFit Mile Zero – CrossFit

Strength

Bench Press (6×3, Build to a Heavy Triple)

DB RDL (Weight)

6×8, Moderate

WOD

Metcon (Time)

Fitness

Every 4:00 x5

12/10 Cal Bike

12 Box Step Overs

12 Knee/Bar Push Ups

Performance

Every 4:00 x5

15/12 Cal Bike

12 Box Jump/Step Overs (24/20)

12 Push Ups

Competition

Every 4:00 x5

18/15 Cal Bike

12 Box Jump Overs (24/20)

12 Ring Dips

*Score the Slowest Round

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability