CrossFit 01/13/2023

CrossFit Mile Zero – CrossFit

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Weighted Pull-ups (5×3-5 Reps)

Russian KB Swings (5×10)

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Freedom (RX+)

For time:

66 Dumbbell Overhead Lunge (50/35)

50 Alternating Single Dumbbell Step-up (50/35) (24/20)

50 Strict Handstand Push-ups

200′ Handstand Walk

* Score is reps completed at the Open 10-minute time cap.

Independence (RX)

For time

66 Dumbbell Overhead Lunge (35/25)

50 Alternating Single Dumbbell Step-ups (35/25)(20/16)

35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups

100′ FarmersWalk (35s/25s)


For time

66 Single Dumbbell Walking (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

100′ FarmersWalk (light)

Target time: 12-14 minutes

Time cap: 18 minutes

This is a high skill workout. Scale accordingly. Create a strategy and attack it.

We don’t expect many people to finish in the time cap. Get in as far as you can.