CrossFit Mile Zero – CrossFit

Skill

Handstand Walk Progression (Checkmark)

Every 1:30 x 6 Rounds

Box Pike Taps x10-20, Box HSPU x5, Box Pike Circles with/without 1 Leg Extended, HS Hold Hand Lifts, HS Hold with Inside Plate Hand Lifts, HS Walk Attempt

Progress to where you are challenged and stay there.

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 24

200m Run

10 Box Pike Push Ups

200m Run

15 Toes to Hips or Hanging Knee Raises

200m Run

50′ Bear Crawl

Performance

AMRAP 24

300m Run

10 Handstand Push Ups

300m Run

15 Toes to Eye Level

300m Run

30′ HS Walk

Competition

AMRAP 24

300m Run

10 Strict Handstand Push Ups

300m Run

15 Toes to Bar

300m Run

50′ HS Walk