CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 12: Minute 1: 2-12 Toes-to-Bar (ladder by 2 each round) Minute 2: 1-6 Bar Muscle-Ups (ladder by 1 each round) WOD Metcon (AMRAP – Rounds and Reps) Fitness 9-Minute AMRAP: 10 KB Swings 8 Jumping Pull-Ups 30 Single Unders Performance 9-Minute AMRAP: 10 KB Swings (35/25) 8 Pull-Ups 20-30 Double Unders Competition 9-Minute AMRAP: 10 KB Swings (53/35) 8 C2B Pull-Ups 30 Double Unders Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Active Hang + Scap Retractions – 3×0:20 + 6 reps Hanging L-Sit (tuck if needed) – 3×0:15–0:20 Tall Kneeling Banded Face Pull + External Rotation – 3×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Fitness E7MOM x 4 (28 min total) : 200m Run 10 Slam Balls 300m Row 10 Deadlifts @ 60% 1RM 300m Bike Performance E7MOM x 4 (28 min total) : 300m Run 10 Slam Balls 400m Row 10 Deadlifts @ 60% 1RM 300m Bike Compete E7MOM x 4 (28 min total) : 400m Run 10 Slam Balls AHAP 500m Row 10 Deadlifts @ 60% 1RM 400m Bike Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Deadbug Variations – 3×8/side Jefferson Curl (light) – 3×8 Couch Stretch – 2×0:45/side Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (Every 2:00 x 5: 1 Power Clean + 2 Front Squats) WOD Metcon (Time) Fitness 5 Rounds for Time (10 min cap): 10 Hang Cleans 10 Burpees Performance 5 Rounds for Time (10 min cap): 10 Hang Cleans (115/75) 10 Burpees Over Bar Competition 5 Rounds for Time (10 min cap): 10 Hang Cleans (135/95) 10 Burpees Over Bar Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Banded Front Rack Stretch – 2×0:30/side Front Rack Bulgarian Split Squat – 3×8/side Scapular Wall Slides – 3×8 Purpose: reinforce snatch mobility, hip stability, and thoracic rotation.Read more

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.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 – AMRAP 24: 10 Deadlifts 20 Sandbag Lunges 10 Synchro Jumping Pull-Ups 200m Run Performance Teams of 2 – AMRAP 24: 10 Deadlifts (155/105) 20 Sandbag Lunges 7-10 Synchro Pull-Ups 200m Run Compete Teams of 2 – AMRAP 24: 10 Deadlifts (225/155) 20 Sandbag Lunges 10 Synchro Pull-Ups 200m Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Farmer Carry (heavy) – 3x40m GHD Hip Extensions – 3×15 Pallof Press Hold – 3×15 sec/sideRead more