CrossFit Mile Zero – CrossFit

WOD

Metcon (3 Rounds for time)

Fitness

Every 9 minutes x 3 rounds:

300m Row

20 Wall Balls

15 Burpees

Performance

Every 9 minutes x 3 rounds:

400m Row

25 Wall Balls (14/10)

20 Burpees

Compete

Every 9 minutes x 3 rounds:

500m Row

25 Wall Balls (20/14)

20 Burpees
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

Goal: Reinforce posterior chain endurance, core stability, and shoulder health after high-volume conditioning.

Banded Good Mornings – 3 x 15

Weighted Plank Hold – 3 x :30–:45

Single-Leg Glute Bridge – 3 x 12/leg

These movements help restore balance, strengthen stabilizers, and promote recovery after the demanding metabolic work.