WOD Blog

Fri, Nov 17 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1961 days ago)

11172023


(Time)
Warm-up

2-4 minutes of running, biking or rowing, followed by…

2 Rounds, not for time of:
15m of High Knees
10 Lateral Lunges (5 per side)
15m of butt kicks
10 Squats (Squat Therapy style) (see video below)
10 Hip & Back extensions
10 Light KB Russian Swings (you choose the load)
30 Seconds of Banded steps Forward and Backward
5 Broad Jumps

Skill
For quality:
40 L/40 R Pistols

Workout
Back Squat 15-10-5

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)