WOD Blog

Tue, Nov 21 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1960 days ago)

11212023


(Time)
Warm-up

3-4 minutes of jogging, biking or rowing followed by…

4 Rounds, not for time of:
10m High knees
10m Butt Kicks
6 Steps, Walking Lunges
6 Lateral Lunges (3 per side)
20-30 Seconds of Lateral Banded Steps
50m Run (increase acceleration each time)
60 seconds of rest

Skill

Double Unders: 4 x 1 min / 1 min

1 min of work followed by 1 min of rest for 4 intervals.

Conditioning
Each for time:
Run: 3x 800 m

Replace each 800m of running with 2400m on the Assault bike
1000m on the Concept 2 rower




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