CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 10 Handstand Hold – :30 Max Distance Handstand Walk WOD Metcon (AMRAP – Reps) Fitness 4 Rounds AMRAP 2 10 High Knees 10 Box Step Overs Max Inch Worm with a Push Up Performance 4 Rounds AMRAP 2 10 Toes-to-Eye level 10 Box Jump Overs (20/16) Max Wall Walks Compete 4 Rounds AMRAP 2 10 Toes-to-Bar 10 Box Jump / Step Overs (24/20) Max Wall WalksTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work Shoulder Stability + Core 3 Rounds (Not for Time) 12 DB Z-Press (light-moderate) 12 Banded Face Pulls :40 Hollow Hold Optional Skill 3 Sets 30–40ft controlled Handstand Walk practice Focus on quality stacking and breathing control while inverted .Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 30-20-10-5 Calorie Row Russian KB Swings ABMat Sit-Ups 400m Run after each round Performance For Time 40-30-20-10 Calorie Row Russian KB Swings (35/25) ABMat Sit-Ups 400m Run after each round Competition For Time 40-30-20-10 Calorie Row Russian KB Swings (53/35) GHD Sit-Ups 400m Run after each round Extra Credit Metcon (Checkmark) After Class Accessory Core + Posterior Chain Stability 3 Rounds (Not for Time) 15 Reverse Hypers or Back Extensions 20 Banded Good Mornings 30s Hollow Hold Optional Finisher 3 x 20m Farmer Carry (heavy) Focus: strengthen posterior chain improve midline durability support GHD resilience.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating Minutes) 4–6 Bar Muscle-Ups 5–10 Ring Rows WOD Metcon (Time) Fitness For Time 5 Rounds for Time 9/6 Cal Bike 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike 9 Deadlifts (105/75) 6 Hang Power Cleans (105/75) Competition 5 Rounds for Time 15/12 Cal Bike 9 Deadlifts (155/105) 6 Hang Power Cleans (155/105)Time Cap is 12 minutes Extra Credit Metcon (Checkmark) After Class Accessory Pulling Strength + Posterior Chain 3 Rounds (Not for Time) 12 Single Arm DB Rows (each side) 15 Back Extensions 20 Banded Face Pulls Optional Core 3 x 30s Hollow Hold Goal: reinforce pulling strength improve upper back durability support muscle-up development.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18 Cal Bike 1200m Run 15 GHD Sit-Ups 16/12 Cal Bike Competition For Time 800m Run 30 GHD Sit-Ups 40/32 Cal Bike 1000m Run 25 GHD Sit-Ups 30/24 Cal Bike 1200m Run 20 GHD Sit-Ups 20/16 Cal Bike Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single-Leg RDL – 3 x 8/side Banded Hamstring Curls – 3 x 15 Hollow Hold – 3 x :30 Purpose: Reinforce posterior chain resilience and midline stability after high-volume hinge work.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 5 × 2 @ 85% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 20 Wall Balls 20 Box Step Ups 60 Single Unders Performance AMRAP 10 30 Wall Balls (14/10) 30 Box Jumps (20/16) 40-60 Double Unders Competition AMRAP 10 30 Wall Balls (20/14) 30 Box Jumps (24/20) 60 Double UndersTime cap is 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more