WOD Blog

Thu, Dec 8 2022

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

12.8.22


(Time)
Warm Up
2 rounds

20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups

Skill
EVERY 2 MINUTES FOR 10 MINUTES
60 seconds heel taps
30-60 seconds hollow hold
Rest remaining time of each set

4 SETS
10 hip thrusts
10-20 seconds hip thrust hold
40% of 1 RM deadlift

Conditioning

FOR TIME
40 deadlifts
10 burpee box jump overs
20 deadlifts
10 burpee box jump overs

A. 55/35
B. 95/75
C. 135/95




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