WOD Blog

Wed, Jan 4 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago)

1.4.23


(Time)
Warm Up
3 rounds

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

Skill
EVERY 90 SECONDS FOR 9 MINUTES (6 SETS)

8-10 banded (or not) wide grip pull ups or bent over rows

Rest remaining time of each set

4 Rounds
30 seconds flutter kicks
30 weighted russian twists
30 toe touches

Rest 60 seconds between sets

Conditioning

Happy Birthday Kristol
5 ROUNDS FOR TIME

21 front squats (95/65)
15 tuck ups
9 calorie row

FS weight should not slow you down
(20m)




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