WOD Blog

Tue, Jan 10 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1978 days ago)

1.10.23


(Time)
Warm up
5:00 cardio of choice
3 rounds

12 burpees
6 push ups
6 wallballs
12 banded glute bridges

Skill

For time
100 bench press
(15m)

Every time you break, complete 30-60 seconds wall sit hold

50% of 1rm bench press

3 sets
10 banded kickbacks each side
Rest 15 seconds

10 side plank bounces each side
Rest 15 seconds

Conditioning
As many rounds as possible in 10 minutes

10 cal row
10 DB power cleans (50/35)
10 wallballs (20/14)




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