WOD Blog

Thu, Jun 22 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2017 days ago)

062223


(Time)
Warm Up
5:00 Cardio
followed by:
2 Rounds
MIN 1 - :40 Lunges
MIN 2 - :40 Single DB Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Single DB Hammer Curl
MIN 6 - :40 Perfect Push-ups

Skill/strength
STRICT PRESS
Set 1- Light warm up x 3
Set 2- Medium warm up x 3
Set 3- 75% ×5
Set 4- 85% x 3
Set 5- 95% × 1+

SUPER SET WITH 20 Hollow Rocks

WOD
5 RFT:
8 C2b Pull ups +
10 Burpees +
15 Air Squats +
20 double Unders
Repeat 5x




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