CrossFit Mile Zero – CrossFit

Gymnastics

Handstand Walk (E2MOM x 6
50 ft Handstand Walk
)

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 10:

2 Wall Walks

20 DB Hang Cleans

40 Single-Unders

Performance

AMRAP 10:

3 Wall Walks

20 DB Hang Cleans (35/25)

30-40 Double-Unders

Competition

AMRAP 10:

4 Wall Walks

20 DB Hang Cleans (50/35)

40 Double-Unders
Time Cap: 10 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Completed on athlete’s own time:

DB Z-Press (light, controlled) – 3 x 10

Banded External Rotations – 3 x 15 / side

Hollow Body Hold or Deadbug – 3 x :30

Goal:

Support shoulder health, overhead stability, and midline control following high-volume inverted and DB work.