WOD Blog

Mon, Nov 13 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1963 days ago)

11132023


(Time)
Warm-up

3 sets, not for time, of:
1-2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or half-length rope climbs
10 AbMat sit-ups, hollow rocks or v-ups
5-7 Box or bench dips, with feet on the ground (feel free to do ring dips in round 3)

Workout
4 rounds for time of:
Run, 400 m
3 Rope Climbs, 15 ft
20 GHD Sit-ups
10 Ring Dips




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