CrossFit Mile Zero – CrossFit
WOD
Metcon (3 Rounds for time)
Every 10 minutes x 3 Rounds (30 min total):
Fitness
200m Row
100m Farmer Carry
200m Run
10 Deadlifts @ 60%
400m Bike
20 KB Side Lunges
Performance
250m Row
100m Farmer Carry (35s/25s)
200m Run
10 Deadlifts @ 65%
500m Bike
20 KB Side Lunges (35s/25s)
Compete
250m Row
100m Farmer Carry (53s/35s)
200m Run
10 Deadlifts @ 65%
500m Bike
20 KB Side Lunges (53s/35s)
Extra Credit
Metcon (Checkmark)
Post-Class Accessory (Athlete’s Own Time)
90/90 Hip Transitions – 2×10/side
Deadbug Hold w/ Med Ball Press – 3×20 sec
Cat-Cow to Thread-the-Needle – 2×6/side
Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.