WOD Blog

Wed, Oct 11 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago)

10.11.23


(Time)
Warm-up

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

Conditioning

Each for time:
Run: 3x 1 mi

Rest as needed between efforts.

4800 m Assault Bike
2000 m Row




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