WOD Blog

Fri, Feb 10 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1996 days ago)

2.10.23


(Time)
Warm Up


2 rounds

400 meter row or 80 bicycle kicks
10 barbell thrusters
10 reverse lunges
30 seconds side plank hold each side
12 single leg banded glute bridges each side
10 heels elevated air squats
10 double KB sumo deadlifts

Skill

EVERY 2 MINUTES FOR 8 MINUTES
4 Rounds
20-40 alternating weighted russian twists
10-20 toe touches

Rest remaining time of each set

Conditioning

ROTATE STATIONS EVERY MINUTE FOR 20 MINTUES
5 Rounds

Station 1
30-45 seconds plank hold

Station 2
15 thrusters (95/65)

Station 3
15 front rack lunges (95/65)

Station 4
200 meter row/bike/run

Rest remaining time of each set




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