CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM x 5 (10 min total) 5 Kip Swings 3-5 Kipping Pull-ups (or progressions) 3-5 Chest-to-Bar (advanced athletes) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 5 Jumping Pull-ups or Ring Rows 10 Kettlebell Swings 15 AbMat Sit-ups Performance AMRAP 10: 5 Pull-ups 10 Kettlebell Swings (35/25) 15 AbMat Sit-ups Competition AMRAP 10: 5 Chest-to-Bar Pull-ups 10 Kettlebell Swings (53/35) 15 GHD Sit-ups Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Reverse Sled Drag – 3x30m (quad/hip drive) Hip Thrust Hold + Pulse – 3×20 Suitcase Deadlift – 3×8/side (anti-rotation, grip/core stability)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) EMOM – Rotate Every Minute for 7 Rounds (28:00 total): Row @ 60–70% effort Bike @ 60–70% effort Ski Erg @ 60–70% effort DB Lunges – 10–14 reps (choose load to move well) Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work 2–3 Rounds: Weighted Dead Bug x 8/side DB or plate in hand, slow and controlled Maintain lumbar contact with the floor Banded Hip Airplanes x 6/side Use rig or band for assistance; keep hips square Side Plank + Hip Lift x 10 reps/side Glute activation + lateral core engagementRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (Every 2:30 x 5 sets: 1 Clean Pull + 1 Squat Clean + 1 Split Jerk ) Build each set to ~80–85%, perfect form only WOD Metcon (4 Rounds for time) Fitness 4 Rounds for Time (Rest 2:00 between): 8/6 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Burpees Performance 4 Rounds for Time (Rest 2:00 between): 10/8 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Bar Over-the-Bar Burpees Compete 4 Rounds for Time (Rest 2:00 between): 12/10 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Bar Over-the-Bar Burpees Time Cap: 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. 2–3 Rounds (Optional if short on time): Curtsey Lunge to Balance x 8/side Focus on hip control, tall chest Glute Bridge...Read more

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...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 – You Go, I Go (split as needed): 20 Cal Bike 20 Wall Balls 20 AbMat Sit-Ups Performance Teams of 2 – You Go, I Go (split as needed): 30 Cal Bike 30 Wall Balls (14/10) 30 AbMat Situps Sit-Ups Compete Teams of 2 – You Go, I Go (split as needed): 30 Cal Bike 30 Wall Balls (20/14) 30 GHD Sit-Ups18 minute time cap at Minute 18 10 minutes Build to a 1RM Snatch Snatch (10 Minutes to build to 1RM Snatch) 10 minute time cap Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Rounds: Seated Russian Twists (med ball) x 20 Tall Kneeling Thoracic Opener x 10 Use PVC, rotate through T-spine, reach behind KB Windmill x 6/side Cue slow controlled descent, eyes on KB, tight midlineRead more