WOD Blog

Tue, Jan 31 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1990 days ago)

1.31.23


(Time)
Warm Up

5:00 Cardio

2 rounds
8 walkout to push ups
8 barbell deadlifts
30 seconds superman hold

Skill
ROTATE STATIONS EVERY MINUTE FOR 9 MINUTES

Station 1
8-10 supinated pull ups

Station 2
10 DB lateral raises

Station 3
15-20 seconds side plank hold each side

Conditioning
EVERY 5 MINUTES FOR 25 MINUTES

10 calorie bike
10 strict pull ups
10 push ups
10 air squats
10 butterfly sit ups

Rest remaining time of each set
3-4 minutes of work




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