WOD Blog

Wed, Sep 13 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago)

9.13.23


(Time)
Warm-up

2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
8 air squats
10 deadlifts, empty/light barbell
10 glute bridges, empty/light barbell
20-30 secs of banded marching
6 hip and back extensions
4 broad jumps
30-45 secs of foam rolling your back

Skill
Deadlift 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.


Conditioning

For time:
5 rounds of:
20 V-ups
10 Shoulder Press, 60% 1RM




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