WOD Blog

Tue, Sep 26 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1985 days ago)

9.26.23


(Time)
2 rounds (not for time) of:
1 min of rowing, biking, or running (increase the pace each round)
30 secs of jumping jacks
8 hip and back extensions
8 air squats (squat therapy style- see video below)
8 box step-ups and step-downs (you choose the height of the box)
8 deadlifts, empty/light barbell
20-30 secs of banded marching
30-45 secs of foam rolling your back

Strength

Warm up to working weight

Conditioning

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
(15m)




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