WOD Blog

Thu, Apr 11 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago)

April 11, 2019


(Time)
WARMUP:
Jump rope Tabata (double unders if you are there)
Foam Roll
Down- Inchworm
10 Russian baby makers
Back-Lunge/squat
10 side to side lunge squat

ABS Tabata:
Plank hip touches
Bicycles

Skill:
Pull Ups
-start with 10 scap pulls
-10 kips
**Ideas for pull up work:  for those who have kipping pull ups work on strict and or see how many unbroken pull-ups you can do.
-Try butterfly pull ups
-jumping pull ups
-negative pull ups

WORKOUT:
“Optimus Prime”

AMRAP 7 min
aim for 10-15 Wall Ball Shots (20/14)
5 Deadlifts on top of each minute (225/155)

COOL DOWN:
Banded hamstring stretch




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