WOD Blog

Thu, Dec 2 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1983 days ago)

12-2-21


(Time)
warm up;
10 min at a steady pace
20 mtn climbers
:20 side plank each side
5 kang squats
5 up-downs
:20 superman hold

Strength:
4 sets for quality
3 stone/sandbag to shoulder
6 DB bench press 70/40 (heavyish)
max rep chin ups (1-2 short of failure)
rest 2 min between sets

Conditioning:
5 rounds
400m/350m row
400 m run
rest 2 min

Finisher:
Core work coaches choice




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