WOD Blog

Mon, Jun 26 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2016 days ago)

062623


(Rounds)
Warm up
5:00 Cardio of Choice
followed by:
30 Mountain Climbers
10 Good Mornings
5 Narrow Stance Air Squats
5/5 Staggered Air Squats*
5 Wide Air Squats
5 Air Squats

Skill
BACK SQUAT
Set 1- Barbell × 5 ( TEMPO 3 seconds down, 2 sec pause, 3 seconds up) |
Set 2- Light warm up x 5 (TEMPO 3 seconds down, 2 sec pause, 3 seconds up) Set 3- 40% ×5
Set 4-50% × 5
Set 5- 60% × 5

RUSSIAN TWIST
SUPERSET 10 HEAVY RUSSIAN KBS

Conditioning
18 min AMRAP
20 Wallballs (20/14)
15/12 Cal Row
15 Box Jumps (24/20)
10 Burpees




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