WOD Blog

Tue, May 31

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

053122


Time
Warm Up
2:00 Bike
10 Light Goblet Squats
5 Strict Ring Dips
10 Light KB Swings
15 Banded Pull Aparts
15 Banded Good Mornings
10 Banded Lat Pull Downs
10 Kip swings
2 Kipping PULL UPS
2 Dead Hang PULL UPS

Skill
2 Rounds

:45 on :15 off
- V ups
- reverse crunch
- around the world
- plank up
- sit up

Med Ball Clean

Conditioning
Complete as much as possible in 12 minutes of:

1 weighted muscle-up
5 medicine-ball cleans (20/14)
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

add 1 muscle-up and 5 med-ball cleans each round

*Scale 1 Push Up 1 Pull Up = 1 MU

0% 0%


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