WOD Blog

Mon, Jul 8 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
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CROSSFIT TOTAL on Sep 9, 2020 (2008 days ago)

Run and Get Fran


(Time)
MONDAY JULY 8

WARMUP:
200 meter Jog
Down - high knees
Back - butt kicks
Down - knee hugs
Back - quad pulls
Down - world’s greatest stretch
Back - inchworm
10 - scap pulls
10 - kips

TABATA ABS:
GHD Sit-ups
Hip extentions

SKILL/STRENGTH:
Thruster
Headcutters
5 x 5 30 sec rest between

front squats
5x5 30 sec rest between

Push press
5x5 30 sec rest between

WORKOUT:
“Run and get Fran”
For Time
400 Meter Run
21 Thrusters
21 Pull Ups
400 Meter Run
15 Thrusters
15 Pull Ups
400 Meter Run
9 Thrusters
9 Pull Ups




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