CrossFit Mile Zero – CrossFit

WOD

Metcon (3 Rounds for time)

Fitness

For Time

600m Run

30 AbMat Sit-Ups

24/20 Cal Bike

800m Run

25 AbMat Sit-Ups

18/14 Cal Bike

1000m Run

20 AbMat Sit-Ups

14/10 Cal Bike

Performance

For Time

800m Run

25 GHD Sit-Ups

32/24 Cal Bike

1000m Run

20 GHD Sit-Ups

24/18 Cal Bike

1200m Run

15 GHD Sit-Ups

16/12 Cal Bike

Competition

For Time

800m Run

30 GHD Sit-Ups

40/32 Cal Bike

1000m Run

25 GHD Sit-Ups

30/24 Cal Bike

1200m Run

20 GHD Sit-Ups

20/16 Cal Bike

Extra Credit

Metcon (Checkmark)

Optional After-Class Accessory

Single-Leg RDL – 3 x 8/side

Banded Hamstring Curls – 3 x 15

Hollow Hold – 3 x :30

Purpose:

Reinforce posterior chain resilience and midline stability after high-volume hinge work.