WOD Blog

Fri, Jan 6 2023

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

1.6.23


(Time)
Warm Up

3 rounds

400 meter row or 20 butterfly sit ups
10 PVC or banded pass throughs
10 down ups
10 step ups
10 thrusters
5 burpees

Strength
4 SETS
12 DB chest flys
12 DB bench press

Rest 30 seconds between sets
Use light weight for chest flys and moderately challenging weight for bench press.

Conditioning

FOR TIME
50 wallballs (20/14)
40 strict pull ups
30 V ups
20 DB box step ups (24/20)(50/35)

(15m)




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