WOD Blog

Mon, Apr 8 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1953 days ago)

April 8, 2019


(Time)
WARMUP:
Row 400 meters
Down/Back- Karaoke
Down/Back- side shuffle
Down- inchworm
Back- Bear crawl
Banded shoulder stretches from rig (video)
10 Scorpions
Wall stretch

ABS:
50 GHD Sit-ups (ab-mat)
50 Hip extensions (supermans)

Strength:
Push Press
5, 3, 3, 1, 1, 3, 3, 5



WORKOUT:

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats
(50/35)


1st9:15 Kristol Mon, Apr 8, 2019

Kristol9:15 15#

The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)