CrossFit 07/28/2023

CrossFit Mile Zero – CrossFit

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8×1, Build to a heavy single

* Rest 2:00 between sets *

Strict Handstand Push up

Build to a max set of Handstand Push-ups (Strict)


Workout (Time)


Independence (RX)

4 sets

2 Rounds

12 Kettlebell Swings (35/25)

8 Toes to Bar

12 Abmat Sit Ups

-Rest 1:00 between sets-


4 sets

2 Rounds

8 Russian Kettlebell Swings (light)

8 Hanging Knee Raises

8 Abmat Sit Ups

-Rest 1:00 between sets-

Target time each set: 2:30-3 minutes

Time cap each set: 4 minutes

Moderate to high intensity and extremely core intensive.

It can get grippy from the swings to the toes to bar, so make sure to break if needed on the bar and hold on tight.

If you’re able, go for T2B unbroken


Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)