WOD Blog

Fri, Feb 3 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1991 days ago)

2.3.23


(Time)
Warm Up

250m Row
1 round
10 barbell back squats
10 seconds barbell back squat hold
10 banded rows

Strength
5 sets

6 DB split lunges each side
Rest 30 seconds between sets

5 sets

12 banded tricep overhead extensions
Rest 30 seconds between sets

3 SETS
12 DB romanian deadlifts
12 DB front raises

Rest 30 seconds between sets

Conditioning

FOR TIME

21-15-9

DB hang power cleans (50/35)
Calorie bike

Rest 2 minutes

15-12-9

DB front rack lunges
Calorie bike

Rest 2 minutes

12-9-6

Burpee over DBs
Calorie bike

Complete each couplet and move on.
Goal time - 25 minutes




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