WOD Blog

Tue, Oct 24 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago)

102423


(Weight)
Warmup
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds, not for time of:
10 deadlifts, empty/light barbell
10 glute bridges, empty/light barbell
20-30 secs of banded marching
100 m shuttle sprint (50 m x 2- increase the pace each round)
6 hip & back extensions
4 broad jumps
30-45 secs of foam rolling your back

Skill

For quality:
200 Double Unders

Conditioning
Deadlift 2-2-2-2-2-2-2

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)