WOD Blog

Mon, Dec 18 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago)

12182023


(Time)
Warm-up
3 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 Seconds of Banded Steps Forward and Backward
10 Hip & Back Extensions
10 PVC Pass throughs
10 PVC Around the worlds
10 air squats

Skill
Z Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning
5 rounds, each round for time, of:
15 L/15 R Dumbbell Power Snatches, 50/35 lbs
10 Dumbbell Squats, 50/35 lbs

Rest 2 mins between each round.




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