WOD Blog

Thu, Jan 5 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1976 days ago)

1.5.23


(Time)
Warm Up
5:00 double under practice

3 Rounds
10 burpees
10 single arm DB deadlifts each side
10 air squat

Skill/Strength

EVERY 2 MINUTES FOR 10 MINUTES (5 SETS)
4-8 deadlifts
8-12 banded rows

Rest remaining time of each set
50-60% of 1rm deadlift

3 Rounds
10 banded side lying leg lifts each side
10 DB snow angels

Rest 30 seconds between sets

Conditioning

4 ROUNDS FOR TIME
80 bicycle kicks
30 double unders
14 alternating DB snatches (50/35)

(15m)




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