WOD Blog

Mon, Oct 7 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1972 days ago)

Speed Work


(Time)
Warm-up:

400 meter run or a 500 meter row

3 rounds not for time of:
100 m shuttle jog (50 m x2) (increase speed each round)
5 hip & back extensions
25 m high knees
25 m butt kicks
10 steps, walking lunges


SPRINTS:

Go every 30 secs:

Run: 20x 50 meters
Each for time.

Accessory Work:

Handstand Hold 1x

Accumulate 2-4 mins- open floor or against a wall.


1st18:55 Karen Le Mon, Oct 7, 2019

Karen Le18:55 Row 100M

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