CrossFit Mile Zero – CrossFit
Skill
Handstand Walk Progression (Checkmark)
Every 1:30 x 6 Rounds
Half Wall Walk x3, Wall Walks x2, HS Hold Hand Lifts, HS Hold Plate Mover x5/5, HS Hold Inside Out Plate Hand Lifts, HS Walk Attempt
Progress to where you are challenged and stay there.
WOD
Metcon (3 Rounds for time)
Fitness
0-10:00
3 Rounds
15/12 Cal Bike
3 Wall Walks, halfway
10:000-20:00
3 Rounds
15/12 Cal Bike
15 Russian Swings
20:000-30:00
3 Rounds
15/12 Cal Bike
50′ Bear Walk
Performance
0-10:00
3 Rounds
20/16 Cal Bike
3 Wall Walks
10:000-20:00
3 Rounds
20/16 Cal Bike
15 Russian Swings (53/35)
20:000-30:00
3 Rounds
20/16 Cal Bike
30′ HS Walk
Competition
0-10:00
3 Rounds
20/16 Cal Bike
4 Wall Walks
10:000-20:00
3 Rounds
20/16 Cal Bike
15 Russian Swings (70/53)
20:000-30:00
3 Rounds
20/16 Cal Bike
50′ HS Walk