WOD Blog

Fri, Sep 29 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1984 days ago)

9.29.23


(Time)
Warm-up

3-5 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
5-7 hip and back extensions
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 front squats, empty/light barbell
5-7 shoulder press, empty/light barbell
5-7 clean & jerk from mid-shin
1 Turkish get-ups, R arm- you choose load
1 Turkish get-ups, L arm- you choose load
30 secs of foam rolling for your back/lats

Conditioning

1 Squat Clean & Jerk, @70-85%

Every 3 mins for 30 mins.




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