CrossFit Mile Zero – CrossFit

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Gymnastics

Metcon (Checkmark)

EMOM x 12:

Minute 1: 2-12 Toes-to-Bar (ladder by 2 each round)

Minute 2: 1-6 Bar Muscle-Ups (ladder by 1 each round)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

9-Minute AMRAP:

10 KB Swings

8 Jumping Pull-Ups

30 Single Unders

Performance

9-Minute AMRAP:

10 KB Swings (35/25)

8 Pull-Ups

20-30 Double Unders

Competition

9-Minute AMRAP:

10 KB Swings (53/35)

8 C2B Pull-Ups

30 Double Unders

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Active Hang + Scap Retractions – 3×0:20 + 6 reps

Hanging L-Sit (tuck if needed) – 3×0:15–0:20

Tall Kneeling Banded Face Pull + External Rotation – 3×10