WOD Blog

Thu, Dec 15 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago)

12.15.22


(Time)
Warm up
1 Round
15 burpees
15 KB sumo deadlifts
12 KB russian swings
9 crossbody V ups

Skill
Every 4 minutes for 16 minutes (4 sets)

8 barbell good mornings (difficult but manageable)
16 DB bent over seesaw rows

Rest remaining time of each set

5 sets
30 seconds standing banded hip abductions each side
Rest 30 seconds

Conditioning
Day 5
As many rounds as possible in 12 minutes

500 meter row
5 strict pull ups
5 single arm DB push press each side
5 DB goblet squats

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




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