CrossFit 07/29/2023

CrossFit Mile Zero – CrossFit

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Workout (Time)


Independence (RX)

Teams of 2

1750/1500m Row or 3500/3000m Bike

75 Handstand Push-Ups

20 back-rack lunge (135/95) (each)

20 front-rack lunge (135/95) (each)

20 overhead lunge (135/95) (each)


Teams of 2

1500/1200m Row or 3000/2400m Bike

75 Push-ups or Bar Push-ups

60 Dumbbell Front rack walking lunge (light/each)

Target time: 15-17 minutes

Time cap: 22 minute

High intensity through the rower.

Aim for big sets on HSPU/Push Ups.

Finish by attacking lunges.

Bounce back and forth with your partner often to stay fresh once you’re off the rower!


Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)