WOD Blog

Tue, Jun 11 2019

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

071113


Time
Warm up:
Foam roll
500 meter row
Down- high knees
Back- butt kicks
Down- knee hugs
Back- quad pulls
2 rounds
Down- lunges, then 10 KB thrusters (10 each arm, warm up wt)
Back- side lunge, then 10 russian baby makers
Down- lunges, then KB sumo deadlift high pulls
Back- side lunge, then 10 russian baby makers

Strength:
Back Squat
5X5
Work up to starting weight, can build on each set

Workout:
071113
7 rounds for time
10 sumo deadlift high pulls (95/55)
10 ring dips

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615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)