CrossFit Mile Zero – CrossFit

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WOD

Metcon (4 Rounds for time)

Fitness

E8MOM x 4 Rounds:

400m Row

40 Lunges

50’ DB Bear Crawl

20 AbMat Sit-Ups

800m Bike

Performance

E8MOM x 4 Rounds:

500m Row

40 Lunges

50’ Handstand Walk Progression

15 GHD Sit-Ups

1k Bike

Compete

E8MOM x 4 Rounds:

500m Row

40 Lunges

50’ Handstand Walk

20 GHD Sit-Ups

1k Bike
Time Cap 32 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Banded Good Mornings: 3×15 — Reinforce posterior chain stability.

Weighted Plank Hold: 3×0:45 — Build core endurance and shoulder stability.

Dumbbell Overhead Carry: 3x40m — Strengthen midline and shoulder positioning under load.