WOD Blog

Fri, Jan 21

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

012122


Time
Warm Up

2:00 Cardio Choice

Followed by:

10 Air Squats
10 Cherry Pickers
10 Duck Walk Steps
10 Walking Lunges
10 Quadruped Hydrants
10 Hip Circles (Both ways)
10 Squat Sits to Overhead Reach
10 Cossack Squats

Strength

Build Up to Front Squat Working weight

Conditioning

7 Rounds for time:

-150m/100m Row in as few pulls as possible
- For each pull complete 1 bodyweight front squat

*Hard pulls/increase damper/slow cadence
*Heavy unbroken front squat when fresh
*Scale - 4 Rounds

Score is time and number of pulls

0% 0%
1st16:02Steph Fri, Jan 21, 2022

Steph16:02  130#, 37 squats, shared equipment with Katie

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