WOD Blog

Fri, Jun 3

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

060322


Time
Warm Up
1 Steady Round

2:00 Bike
5 Strict Ring Dips
15 Banded Pull Aparts
15 Banded Good Mornings
10 Kip swings
2 Kipping PULL UPS
2 Dead Hang PULL UPS

Skill
10 shoulder dislocates (PVC)
10 OVERHEAD SQUATs
5 OHS 5 count hold in the hole
5 Narrow hand/narrow foot OHS (keep torso upright)
5 inch worms
5 behind-the-neck snatch grip presses
5 behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 continuous jumping squats with barbell in back rack
10 cossack squats
5 hang muscle snatches

Warm Up to working weight

Conditioning

For time:

15 bar muscle-ups
5 overhead squats (185/125)
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats

0% 0%


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