WOD Blog

Tue, Nov 22 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago)

11.22.21


(Time)
Warm Up

3 Rounds
100 m row
8 walkout to push ups
8 barbell deadlifts
20 seconds superman hold

ROTATE STATIONS EVERY MINUTE FOR 9 MINUTES (3 SETS)

1
8 chin ups or bent over row

2
10 DB lateral raises

3
15 seconds side plank hold each side

Rest remaining time of each set

Conditioning

EVERY 5 MINUTES FOR 25 MINUTES (5 SETS)
10 calorie bike or row or :60 plank
10 strict pull ups
10 push ups
10 air squats
10 butterfly sit ups

Rest remaining time of each set




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