CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Checkmark) E2MOM x 5 (10 min): 50′ Single DB OH Walk 10 DB Plank Pull-Throughs :30 Hollow Hold WOD Metcon (Time) Fitness 5 Rounds for Time: 5 Single Arm DB OH Lunges (each) 10 AbMat Sit-Ups 12/10 Cal Row Performance 5 Rounds for Time: 6 Single Arm DB OH Lunges (each)(35/25) 10 GHD Sit-Ups 15/12 Cal Row Compete 5 Rounds for Time: 6 Single Arm DB OH Lunges (each)(50/35) 12 Weighted GHD Sit-Ups (WB 20/14) 15/12 Cal Row Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Bottoms-Up KB OH Hold (standing) – 3x20s/side Side-Lying External Rotations – 3×12/side Deep Lunge w/ Elbow-to-Instep + Rotation – 2×6/side Purpose: reinforce shoulder health, overhead stability, and long-term pressing mechanics.
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