CrossFit Mile Zero – CrossFit

Skill

Handstand Walk Progression (Checkmark)

Every 1:30 x 6 Rounds

Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps.

Progress to where you are challenged and stay there.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

300m Run

50m Farmers Walk

200m Run

15 AbMat Sit Ups

100m Run

50′ Bear Crawl

50m Run

15 AbMat Sit Ups

Performance

AMRAP 30

400m Run

50m Farmers Walk (35s/25s)

300m Run

12 GHD Sit Ups

200m Run

30′ HS Walk

100m Run

12 GHD Sit Ups

Competition

400m Run

50m Farmers Walk (50s/35s)

300m Run

15 GHD Sit Ups

200m Run

50′ HS Walk

100m Run

15 GHD Sit Ups