WOD Blog

Wed, Jan 3 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago)

01032024


(Time)
Warm-up

AMRAP 8’, easy to moderate pace
45 seconds of biking, jogging or rowing
8 steps of walking lunges OR Box step-ups and step-downs (you choose the height)
8 AbMat sit-ups OR Hollow Rocks OR V-ups
8 Kettlebell Deadlifts, you choose the load
6 Kettlebell Bent Over Rows, R-arm, you choose the load
6 Kettlebell Bent Over Rows, L-arm, you choose the load

Skill

Conditioning
For time:
L-Sit Hold, 1 min
-- then --
3 rounds of:
Air Bike, 1200 m or row 500m
60 Air Squats
30 Russian Kettlebell Swings, 53/35 lbs
20 Ring Rows
-- then --
L-Sit Hold, 1 min




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