WOD Blog

Tue, Aug 20 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1982 days ago)

ROW


(Time)
WARMUP:
Row 200 meters just arms
Row 200 meters just hips
Row 200 meters just legs
Row 200 meter full body
10 Arm Circles Each Direction
10 Chest Openers
10 1 Arm Forward 1 Arm Back
10 Leg Swings Each Leg
10 Wall Facing Squats

STRENGTH/SKILL:
Thruster
10 EMOM
Start low weight and build
5-8 reps

WOD:
5000 meter row

POST:
Challenge: 50 Burpees
Abs: 50 side plank hip taps (25 each side)
Mobility: hamstring stretch, pigeon stretch




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