CrossFit Mile Zero – CrossFit

Skill

Wall Walk Progression (Checkmark)

Every 1:30 x 6 Rounds

Pike Hold, Pike Taps, Inch Worm to Push Up, Wall Walk Hold, Half Wallwalks, Wall Facing Shoulder Taps

Progress to where you are challenged and stay there.

WOD

Metcon (AMRAP – Reps)

Fitness

EMOM 25

-100m Row

-20 Second Pike Hold

-100m Row

-Max Inch Worms to Hand Release Push Up

-Rest

Performance

EMOM 25

-125m Row

-20 Second Inverted Hold

-125m Row

-Max Wall Walks

-Rest

Competition

EMOM 25

-150m Row

-20 Second Inverted Hold

-150m Row

-Max Wall Walks

-Rest

Score Total Wall Walks