WOD Blog

Thu, Dec 30 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1997 days ago)

12-30-21


(Time)
warm up
400 m row/run
3 rounds for quality
6 KB deadbug w/ static arms and lowering legs *3 sec down
side plank w/ kb armbar holds 20s/each'
10 kb deadbug lower both limbs *3 sec down
side plank holds with kb armbar rotation 20s/each

Strength circuit
2 sets for quality
4 stone to shoulder
200 m run
4 stone to shoulder
200 m run

Conditioning
for time 10-15-20-25-30
cal ski/run
cal bike
cal row/run

finisher
core work-you choice




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