CrossFit Mile Zero – CrossFit

WOD

Metcon (Time)

Fitness

2000m Bike or 1000m Ski

20 Jumping Pull Ups

50′ Bear Crawl

30 Cal Row

50′ Bear Crawl

20 Jumping Pull Ups

2000m Bike or 1000m Ski

Performance

2500m Bike or 1250m Ski

20 Pull Ups

30′ Handstand Walk

40 Cal Row

30′ Handstand Walk

Pull Ups

2500m Bike or 1250m Ski

Competition

3000m Bike or 1500m Ski

10 Muscle Ups

50′ Handstand Walk

50 Cal Row

50′ Handstand Walk

10 Muscle Ups

3000m Bike or 1500m Ski

Time Cap: 30 Minutes

Extra Credit

Metcon (Checkmark)

After Class Accessory

Simple lower body durability work.

3 Rounds:

12 Reverse DB Lunges (moderate)

15 Back Extensions

30s Hollow Hold

Goal:

reinforce posterior chain

midline strength

unilateral stability