WOD Blog

Wed, Jan 12

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (662 days ago)

011222022


Time
Warm Up
2:00 Banded Glute Activation

For glute activation, use hip circle around knees and talk small steps side to side focusing on driving the knees out the entire time.

AMRAP x 15 MINUTES (Steady)
50m Run
10 Box Step-ups
10 Lunges
10 Sit-ups
10 Banded Good Mornings
5 Ring Dips



Conditioning

For Time:
300 following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

Scale:
Reduce Reps
-225
-150

Remaining class time:
Foam Roll
Banded rig stretch for upper body

0% 0%


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