CrossFit Mile Zero – CrossFit

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Strength

Front Squat (Every 2:30 x 4 Sets
)

4 Front Squats @ 21X1 Tempo (~65–75%)

WOD

Metcon (Time)

Fitness

21-15-9

Wall Balls

Box Step Ups

50 Single Unders after each round

Performance

21-15-9

Wall Balls (14/10)

Box Jumps (20/16″)

30-50 Double Unders after each round

Compete

21-15-9

Wall Balls (20/14)

Box Jumps (24/20″)

50 Double Unders after each round
Time Cap: 8 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional)

To be performed after class for posterior chain engagement and thoracic mobility.

Shoulder & Pulling Strength

DB Reverse Fly to External Rotation – 3×10 (light, controlled)

Archer Ring Rows – 2×6/side (control the lateral pull)

Tempo Inverted Rows (3-sec down) – 3×8 (horizontal pull focus)