CrossFit Mile Zero – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 35:

400m Run

20 Wall Balls

15/12 Cal Ski

15 Sandbag Cleans

15 KB Swings

Performance

AMRAP 35:

600m Run

20 Wall Balls (14/10)

15/12 Cal Ski

15 Sandbag Cleans AHAP

15 KB Swings (53/35)

Compete

AMRAP 35:

600m Run

20 Wall Balls (20/14)

15/12 Cal Ski

15 Sandbag Cleans AHAP

15 KB Swings (70/53)
Time Cap 35 mins

Extra Credit

Metcon (Checkmark)

3 Rounds:

15 Banded Hamstring Curls

15 Glute Bridges w/ Sandbag

20 Banded Pull-Aparts

Goal: Restore posterior chain balance and shoulder endurance after long mixed-modal work