CrossFit Mile Zero – CrossFit

Gymnastics

E2MOM x 5

5-8 Ring Rows

4-6 BMU

WOD

Metcon (Time)

Fitness

21–15–9

DB Box Step Overs

Jumping Pull-Ups

Performance

21–15–9

DB Box Step Overs (35/25, 20/16”)

Pull-Ups

Competition

21–15–9

DB Box Step Overs (50/35, 24/20”)

Chest-to-Bar Pull-Ups
Time Cap is 10 minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Ring Rows (3111) – 3 x 8

Banded Tricep Pushdowns – 3 x 20

Single-Arm DB Step-Downs – 3 x 10/leg

Goal:

Build strict pulling strength, reinforce shoulder stability, and improve unilateral leg control to support higher-volume gymnastics and box work.