CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Shoulder Taps x10-20, Half Wall Walk x3, Wall Facing Shoulder Taps x10-20, Wall Facing Lateral Walk, HS Hold with Outside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Reps) Fitness EMOM 24 9 Z Press 10/8 Cal Row 6 Box Outside Plate Lifts 10/8 Cal Row Max Wall Walks 10/8 Cal Row Performance EMOM 24 9 Z Press (35s/25s) 12/10 Cal Row 6 Outside Plate Lifts 12/10 Cal Row Max Wall Walks 12/10 Cal Row Competition EMOM 24 9 Z Press (45s/30s) 15/12 Cal Row 6 Outside Plate Lifts 15/12 Cal Row Max Wall Walks 15/12 Cal RowRead more

CrossFit Mile Zero – CrossFit Strength Ring Row to Muscle Up Transition (Checkmark) 6×3 Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull UpsRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness Every 2 Minutes for 5 Rounds 10 DB Front Squats 10 Abmat Sit Ups *Score the Slowest Round Performance Every 2 Minutes for 5 Rounds 10 Front Squats (95/65) 15 Abmat Sit Ups *Score the Slowest Round Competition Every 2 Minutes for 5 Rounds 10 Front Squats (135/95) 15 GHD Sit Ups *Score the Slowest RoundRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 100 Cal Row 100 Air Squats 100 Cal Bike 100 DB Snatches Performance 150 Cal Row 150 Air Squats 100 Cal Bike 100 DB Snatches (35/25) Competition 150 Cal Row 150 Air Squats 120 Cal Bike 120 DB Snatches (50/35)Read more