WOD Blog

Wed, Nov 29 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago)

11292023


(Time)
Warm-up

2-3 rounds, not for time of:
50 single-unders or double-unders
10 squats (squat therapy style- see video below)
10 pass throughs with pvc pipe (feel free to use a light band if it treats your shoulders better)
10 good mornings (no weight OR with a barbell or band)
1 Turkish Get-ups, right arm - you choose
load
1 Turkish Get-ups, left arm - you choose load
5 overhead squats, empty bar (3 secs descending + 3 secs up)

Skill
For quality:
100 Medicine Ball Cleans, 20/14 lbs

Conditioning
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders




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