CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 35 Minutes

5:00 Max Cal Bike

4:00 Max Cal Row

400m Farmer Carry (light)

2:00 Max Cal Ski

400m Run

2:00 Rest

Performance

AMRAP 35 Minutes

5:00 Max Cal Bike

4:00 Max Cal Row

400m Farmer Carry (light)

2:00 Max Cal Ski

400m Run

2:00 Rest

Competition

AMRAP 35 Minutes

5:00 Max Cal Bike

4:00 Max Cal Row

400m Farmer Carry (light)

2:00 Max Cal Ski

400m Run

2:00 Rest

Extra Credit

Metcon (Checkmark)

Post Class (Optional) – Accessory Work

Midline Stability & Rotational Strength

3 Rounds (Controlled):

Crossbody Dead Bug with Med Ball – 3×8/side

Focus on rib cage down, no lumbar lift

Lateral Bear Crawl (10m) – 3 sets

Slow, knees 2” off floor, stable shoulders

Standing Woodchoppers (band/cable) – 3×10/side

Diagonal movement, engage core not arms