WOD Blog

Tue, Jan 9 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago)

01092024


(Time)
Warm-up

3-5 Minutes of easy jogging, biking or rowing
-then-
3 Rounds, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
10 AbMat Sit-ups OR Hollow Rocks OR V-ups
10 Thrusters, empty/light barbell
1 Turkish Get-up, L-arm, you choose the load
1 Turkish Get-up, R-arm, you choose the load

Workout
For time:
50 Wall Balls, 14/10 lbs
50 Sit-ups
25 Ring Rows
35 Wall Balls, 14/10 lbs
35 Sit-ups
15 Ring Rows

Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch.




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