WOD Blog

Fri, Jun 16 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2021 days ago)

061623


(Time)
Warm up
2 Steady Rounds
10 Leg Swings (S/S, F/B)
10 Air Squats
10 Shoulder Dislocates
10 Ring Rows
10 Push Press
10 Barbell Deadlifts
5 Kip Swings

Stretch:
Pigeon Pose 2:00 a Side
:30 Hold Rig Chest Stretch (Each Side)

Strength
STRICT PRESS
Set 1- Light warm up x 3
Set 2- Medium warm up x 3
Set 3- 70% ×3
Set 4-80% × 3
Set 5- 90% × 3+

HOLLOW ROCKS G
SUPER SET WITH 20 Hollow Rocks

Conditioning
5 RFT: 10 Sumo Deadlift High Pulls (95/65)
15 Box Jumps (24/20)
9 min time cap!




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