CrossFit Mile Zero – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
EMOM x 40 (8 rounds through 5 stations)
Min 1 : 40-sec Bike (easy/moderate pace)
Min 2 : 40-sec Sled Push (light) 50m
Min 3 : 40-sec Row (steady cadence)
Min 4 : 40-sec Farmer Carry (50′)
Min 5 : 40-sec Walking Lunges (unweighted or light DBs)
Performance
EMOM x 40 (8 rounds through 5 stations)
Min 1 : 40-sec Bike (moderate pace)
Min 2 : 40-sec Sled Push (moderate) 50m
Min 3 : 40-sec Row (steady cadence)
Min 4 : 40-sec Farmer Carry (50′)
Min 5 : 40-sec Walking Lunges (35s/25s)
Compete
EMOM x 40 (8 rounds through 5 stations)
Min 1 : 40-sec Bike (moderate pace)
Min 2 : 40-sec Sled Push (heavy) 50m
Min 3 : 40-sec Row (steady cadence)
Min 4 : 40-sec Farmer Carry (50′)
Min 5 : 40-sec Walking Lunges (50s/35s)
Time Cap 40 minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Mobility & Control Focused (3 Rounds Total)
Broad Jump + Stick Landing – 3×5
Single-Leg Lateral Hops – 3×8/side
Prone W Snow Angels – 3×12