WOD Blog

Thu, Apr 21 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago)

042122


(Time)
Warm Up

3:00 Run/Bike/Row
3:00 Foam roll lats and thoracic
10 shoulder dislocates
25 Jumping Jacks
10 Scap Push-ups
25 Mountain Climbers
10 Ring Rows
10 Cat Cow
10 Wall Slides
10 Y’s, T’s and W’s
Conditioning

For total reps:

3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups

Rest 30 sec. between sets.

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh.




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