WOD Blog

Thu, Dec 9 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago)

12-9-21


(Time)
Warm Up:
spend 10 min moving through the following at a steady pace:
20 mtn climbers
:20 side plank
5 kang squats
5 up downs
:20 superman holds

Medley circuit
4 sets for quality
150 ft dual kb rack carry (50/35)
15/12 push ups
100 m ski erg sprint
Rest 2 min

Scale: banded push ups, 6/4 cal assult bike sprint

Bike/Run Development
AMRAP 20 min
20/15 cal assult bike
200 m run
-effort should be challenging, pace should drop off as you go

scale: 200 m row

finsiher:
coaches choice core work




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