WOD Blog

Tue, Sep 12 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1990 days ago)

09.12.23


(Time)
Warm-up

3-5 mins of easy jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10-15 m high knees
10-15 m butt kicks
10 steps of walking lunges
30 secs of banded steps forward and backward
100 m run (increase speed each round)
60 secs of rest

Skill
For quality:
50 Alternating Dumbbell Box Step-ups, pick load


Conditioning

Each for time:
Run: 8x 200 m




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