WOD Blog

Wed, Jun 23 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!
Happy Birthday: Scott B
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

6-23-21


Time
Warm-up

2 rounds, not for time of:
2 mins of rowing, biking, or jogging
10 hip & back extensions
8 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold against wall, or with feet on a box
6 shoulder taps (3 per side) against wall, or with feet on a box
1x Burgener warm-up with empty bar, 45/35 lbs

Skill/Strength
Windshield Wipers 1x40
1x15-40 reps

Workout
6 intervals, each interval for time, of:
6 Squat Snatches, 65% 1RM
Handstand Walk, 6 m
18/12 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

Cool Down & Stretching

Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Hamstring Stretch
Hold 1-2 mins per side

Foam Roller (back, lats, etc.)

Pec Stretch (laying on side)
1-2 mins per side

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719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)