WOD Blog

Tue, Dec 6 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

12.6.22


(Time)
Warm Up
2 rounds

10 banded pull aparts
10 banded pass throughs
10 banded good mornings
20 glute bridges
20 seconds glute bridge hold

Skill

EVERY 90 SECONDS FOR 9 MINUTES
20-40 seconds bar hang
20-40 seconds hollow hold

Rest remaining time of each set

Conditioning
400 meter run/row/bike
20 DB gorilla rows
20 DB shoulder to overhead
20 burpees over DB
20 DB shoulder to overhead
20 DB gorilla rows
400 meter run/row/bike

A. 25/15
B. 35/25
C. 50/35




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