WOD Blog

Fri, May 31 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1958 days ago)

BAMF


(Time)
Warmup:
Foam roll
Row 250 meters
50 jump rope
Row 250 meters
50 jump rope
banded hip flexor stretch
Down- lunge twist
10 squats
Back- side lunge
10 push ups
Down- knee hugs with hip opener
10 squats
Back- quad pulls

Abs:
6 mintues
45 sec on 15 sec off
Pulse ups
windshield wipers
ab mat sit ups

Skill:
5x5 handstand holds

Skill:
Squat Cleans
3x5
3x3
3x1

Workout:
For time
21 Back squats (225/155) (175/100) (125/65)
15 Front squats (205/145) (150/90) (100/55)
9 Overhead Squats (185/135) (130/80) (90/40)
Use one barbell, from the ground (no rack). Athlete must change loads.




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