WOD Blog

Tue, Dec 21 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1993 days ago)

12-19-21


(Time)
Warm up:
inchworm/cobra
low lunge w/ t-spine
banded delt w's/u's

Strength:
Shoulder press
every 2:30 for 6 sets
10, 2, 10, 2, 10 ,2
-10's @ 60% & build
-2's @ 80-85% & build

Supinated grip barbell row
every 3 min for 12 min
10 supinated barbell rows plus 15 light wt db hammer curls
-build from last week

Gymnastics/skill play:
15 EMOM
MIn 1) 50 ft handstand walk
Min 2) :45 sec alternating plank shoulder taps
Min 3) 15 wall balls 20/14

scale: :20 wall facing handstand holds, :15 sec side plank per side, 10 goblet squats




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