CrossFit Mile Zero – CrossFit

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WOD

Metcon (3 Rounds for time)

Fitness

E9MOM x 3

300m Run

30 Wall Balls

400m Row

30 Lunges

Performance

E9MOM x 3

400m Run

30 Wall Balls 14/10

500m Row

30 Lunges 35/20

Compete

E9MOM x 3

400m Run

30 Wall Balls 20/14

500m Row

30 Lunges 50/35
Time Cap 30 mins

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Focus: Core durability, hip extension, posterior chain balance

Glute Bridge March – 3×8/side

Side Plank + Reach Under – 3×6/side

Jefferson Curl (light) – 3×8