WOD Blog

Tue, Jan 17 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1982 days ago)

1.17.23


(Time)
Warm up

500m row
1 round

10 barbell strict press
10 barbell push jerks
10 glute bridge
:30 glute bridge hold
10 banded pull aparts
20 banded lat pull downs
20 banded rows
:30 hollow hold
30 v-ups
30 heel taps

Conditioning

3 Rounds
As many rounds as possible in 4 minutes

- 8 Squat cleans (95/65)
- 4 burpee over bar
- 8 alternating pistol squats
rest :60 between sets

sub pistol for 16 air squats




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