WOD Blog

Mon, Jul 10 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2018 days ago)

7.10.23


(Time)
Warm up
5 min Cardio
D-world’s greatest stretch
B-spiderman
D-Samson Stretch
B-side lunge
10 air squats
30 squats holds holding rig


Strength

Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4 & 5- 10 reps @ 70%
Rest 2-3 min between sets

Conditioning
12 min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Ring Muscle Ups




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