CrossFit Mile Zero – CrossFit
Strength
Metcon (Weight)
E3MOM x 4
4 Sets ascending
Accessory Superset
8 DB Arnold Press (moderate weight)
15 Banded Overhead Triceps Extensions
20 Plate Front Raises (light–moderate)
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 12:
10 AbMat Sit-Ups
15 R KB Swings 35/25
30 Single Unders
Performance
AMRAP 12:
10 AbMat Sit-Ups
15 R KB Swings 53/35
20-30 Double Unders
Competition
AMRAP 12:
10 GHD Sit-Ups
15 R KB Swings 70/53
30 Double Unders
Extra Credit
Metcon (Checkmark)
Post Class (Optional) – Accessory Work
3 Sets (not for time):
6/side Jump to Lateral Box Step-Down (focus on control and landing)
8/side Cable Woodchopper (Low to High) or banded version
10 Med Ball Overhead Slams