WOD Blog

Thu, Dec 14 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

12142023


(Time)
Warm-up

3 Rounds, not for time of:
1 minute of running, biking or rowing (increase pace each round)
10 Steps of walking lunges
5-7 Hip & Back Extensions
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 x Burgener Warm Up with empty bar (45/35)

Skill
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Accumulate 2-4 mins open floor or against a wall.
OR practice handstand walking.

Workout
Grace
For time:
30 Clean & Jerks, 135/95 lbs




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