CrossFit Mile Zero – CrossFit

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WOD

Metcon (4 Rounds for time)

Fitness

E7MOM x 4 (28 min total) :

200m Run

10 Slam Balls

300m Row

10 Deadlifts @ 60% 1RM

300m Bike

Performance

E7MOM x 4 (28 min total) :

300m Run

10 Slam Balls

400m Row

10 Deadlifts @ 60% 1RM

300m Bike

Compete

E7MOM x 4 (28 min total) :

400m Run

10 Slam Balls AHAP

500m Row

10 Deadlifts @ 60% 1RM

400m Bike

Extra Credit

Metcon (Checkmark)

Post-Class Accessory (Athlete’s Own Time)

Deadbug Variations – 3×8/side

Jefferson Curl (light) – 3×8

Couch Stretch – 2×0:45/side

Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.