CrossFit Mile Zero – CrossFit
Gymnastics
Metcon (Checkmark)
EMOM x 8
Even Minutes: 2 Strict HSPU (or Seated DB Press, Box Strict, Wall Walks)
Odd Minutes: 6 Kipping HSPU (or Box Kip, DB Push Press, Kip to 1 AbMat)
WOD
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 3 mins
8 Cal Row
5 Power Snatch @ ~70%
Rest 3 mins between sets
x 4 Sets
Performance
AMRAP 3 mins
10 Cal Row
5 Power Snatch @ ~70%
Rest 3 mins between sets
x 4 Sets
Competition
AMRAP 3 mins
10 Cal Row
5 Power Snatch @ ~70%
Rest 3 mins between sets
x 4 Sets
Extra Credit
Metcon (Checkmark)
Post Class (Optional) – Accessory Work
Midline Stability & Rotational Strength
World’s Greatest Stretch – 2×6/side
Tall Kneeling Band Rotations – 3×8/side
Hollow Body Flutter Kicks – 3×20