CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (EMOM x 10: • Min 1: 4 Strict Press @ 70–75% • Min 2: Single Arm DB Overhead Carry – 50 ft per arm (Heavy but stable) ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 DB Push Press 12 Box Step Ups 15 Wall Balls Performance AMRAP 12: 10 DB Push Press (35/25) 12 Box Jumps (20/16) 15 Wall Balls (14/10) Compete AMRAP 12: 10 DB Push Press (50/35) 12 Box Jumps (24/20) 15 Wall Balls (20/14) Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. 3 Rounds: Banded Lateral Step-Ups x 8/side Mini-band above knees, focus on glute push and hip stability Bottoms-Up KB Press x 8/side Elbow under wrist, smooth tempo, no...
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