WOD Blog

Wed, Oct 25 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago)
102523Other Results

102523


(Time)
Warm-up

3 rounds (not for time) of:
1 min of easy jogging, biking, or rowing
30 secs of jumping jacks
10 AbMat sit-ups, hollow rocks, or v-ups
6-8 pvc pass throughs (feel free to use a light band if it treats your shoulders better)
1 Turkish get up, L arm, you choose the load
1 Turkish get up, R arm, you choose the load
15 sec of handstand hold or pike hold
3-5 empty barbell shoulder press
3-5 empty barbell push press
3-5 empty barbell push jerks

Skill
For quality:
L-Sit, 2 mins

Conditioning
4 rounds for time of:
Air Bike, 1200 m
30 Hollow Rocks
6 Push Jerks, 70% 1RM

Options: 400m run or 500m row




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