Announcements

Thanksgiving Break Hours

• Monday – Wednesday: Normal
• Thursday – Saturday: 8a, 9a, 10a

CrossFit Mile Zero – CrossFit

WOD

Metcon (5 Rounds for time)

Fitness

E6MOM x 5 Rounds

Each Round:

250m Row

20 Russian Kettlebell Swings (AHAP)

20 AbMat Sit-Ups

Performance

E6MOM x 5 Rounds

Each Round:

300m Row

20 Russian Kettlebell Swings (AHAP)

20 AbMat Sit-Ups

Compete

E6MOM x 5 Rounds

Each Round:

500m Row

20 Russian Kettlebell Swings (AHAP)

15 GHD Sit-Ups
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Barbell Hip Thrusts – 4 x 10–12 @ moderate load

→ Focus: full hip lockout and glute squeeze at top.

Banded Hamstring Curls – 3 x 15 per side

→ Focus: knee flexion strength and hamstring endurance.

Weighted Side Planks – 3 x :30/side

→ Focus: oblique stability and anti-lateral flexion control.