CrossFit Mile Zero – CrossFit

View Public Whiteboard

Gymnastics

Metcon (Checkmark)

E2MOM x 5 (10 min total)

5 Kip Swings

3-5 Kipping Pull-ups (or progressions)

3-5 Chest-to-Bar (advanced athletes)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10:

5 Jumping Pull-ups or Ring Rows

10 Kettlebell Swings

15 AbMat Sit-ups

Performance

AMRAP 10:

5 Pull-ups

10 Kettlebell Swings (35/25)

15 AbMat Sit-ups

Competition

AMRAP 10:

5 Chest-to-Bar Pull-ups

10 Kettlebell Swings (53/35)

15 GHD Sit-ups

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

Reverse Sled Drag – 3x30m (quad/hip drive)

Hip Thrust Hold + Pulse – 3×20

Suitcase Deadlift – 3×8/side (anti-rotation, grip/core stability)