WOD Blog

Fri, Jan 10 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1979 days ago)

Dead pulls


(Time)
Warm up:
5 min row or bike
2 rounds:
Down-Toy soldier
Back-heel on floor toe up and touch
10-hip extentions
10-KB one legged deadlifts
10 scap pulls
10 kips
5 pull ups

Skill/Strength:
Warm up to workout weight
Workout:
21, 15, 9 for time:
Deadlifts (225,155)(185,135)
Pull ups (jumping or banded or ring rows)

accessory work:

Front Rack lunges: 10 sets of 2
go as heavy as you can
2 reps=1 step each leg




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