CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Reps)

EMOM – Rotate Every Minute for 7 Rounds (28:00 total):

Row @ 60–70% effort

Bike @ 60–70% effort

Ski Erg @ 60–70% effort

DB Lunges – 10–14 reps (choose load to move well)

Extra Credit

Metcon (Checkmark)

Post Class (Optional) – Accessory Work

2–3 Rounds:

Weighted Dead Bug x 8/side

DB or plate in hand, slow and controlled

Maintain lumbar contact with the floor

Banded Hip Airplanes x 6/side

Use rig or band for assistance; keep hips square

Side Plank + Hip Lift x 10 reps/side

Glute activation + lateral core engagement