CrossFit Mile Zero – CrossFit

Gymnastics

Metcon (Checkmark)

E2MOM x 5

2-6 Bar Muscle-Ups

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 12

12/10 Cal Bike

10 Russian KB Swings (AHAP)

10 Burpees to Target

Performance

AMRAP 12

15/12 Cal Bike

10 Russian KB Swings (AHAP)

10 Burpees to Target

Competition

AMRAP 12

15/12 Cal Bike

10 Russian KB Swings (AHAP)

10 Burpees to Target
Time Cap: 10 Minutes

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

2–3 Sets:

10–12 Banded Lat Pulldowns

20–30s Handstand Hold or Wall-Facing HS

15–20 Banded Triceps Extensions

Goal:

Reinforce pulling strength, overhead stability, and arm endurance to support BMU and HSW development.