WOD Blog

Fri, Oct 20 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago)

102023


(Weight)
Warm-up

2-4 mins of running, biking, or rowing
-- then --
2 rounds, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 secs of banded steps forward and backward
5 broad jumps

Skill
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats

Workout
Back Squat 1-1-1-1-1-1-1

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




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