CrossFit Mile Zero – CrossFit

Gymnastics

EMOM x 9:

:20 Handstand Hold

10 Shoulder Touches

:30 Hollow Hold

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 22:

400m Row

50’ DB Bear Crawl

200m Ski

100m KB Suitcase Carry

Performance

AMRAP 22:

500m Row

Handstand Walk Progression

300m Ski

100m KB Suitcase Carry (53/35)

Competition

AMRAP 22:

500m Row

50’ Handstand Walk

300m Ski

100m KB Suitcase Carry (70/53)

Extra Credit

Metcon (Checkmark)

After-Class Accessory Work (Optional)

3 Simple Sets:

30s Wall-Facing Handstand Hold or Pike Hold

12 Single-Arm KB Rows / side

20–30s Side Plank / side

Goal:

Reinforce shoulder stacking, unilateral stability, and trunk control to support inverted work and carries.