WOD Blog

Tue, Jul 16 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2001 days ago)

Hard Target


(Time)
WARMUP:
Foam Roll
Banded:
pull aparts
Pass throughs
Overhead squats
10 inchworm with push up
30 sec wall stretch each arm
10 wall facing squats
8 minute:
45 sec work/15 sec rest
Double unders
Toes to rig
Kettlebell swings
Standing kettlebell side bend (right)
Standing kettlebell side bend (left)

SKILL:
“Chest to bar pull ups”
-scap pulls
-kips
-big kips
-ring rows
-pulls on bar

WORKOUT:
“Hard Target”
For time: 12 - 9- 6
Chest to bar pull ups
Shoulder to overheads
Burpee ball slams (do with med ball, 20/14)
7 min time cap

Icing:
Tabata Handstand holds:
20 sec on 10 sec rest




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