WOD Blog

Wed, Dec 2 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1961 days ago)

12.2.2020


(Time)
WARM-UP

EMOM x 6 MINUTES
MIN 1 - :40 Single Unders
MIN 2 - :40 Scap Push-ups
MIN 3 - :40 Single Unders
MIN 4 - :40 Push-ups
MIN 5 - :40 Single Unders
MIN 6 - :40 Wall Ball Front Squats

STRENGTH
Press Day

Barbell/Dumbbells
Every 2:00 for 10:00
5 Strict Press
OR
Bodyweight
Every 2:00 for 10:00
10 Strict HSPU

CONDITIONING
'Like a Rolling Groan'

In 20 Minutes:
5 Rounds
15 Burpees
45 Double Unders
Into:
Max Distance Run in Remaining Time*

*Swap any machine for max distance

EXTRA
EMOM 10:00
5-10 Push Ups
No grinding through reps. Stay tight and powerful with good range of motion.




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