WOD Blog

Tue, Dec 19 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1969 days ago)

12192023


(Reps)
Warm-up

3-4 mins of jogging, biking, or rowing
-- then --
4 rounds (not for time) of:
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest

Skill

Farmer Carry 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
(Down & Back 2x = 1 set)

Conditioning
Row Calorie: 10 x 20 secs / 2:40

20 secs of work followed by 2:40 of rest for 10 intervals.
Score is the total reps performed in all of the intervals.




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