WOD Blog

Thu, Jan 11 2024

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

01112024


(Time)
Warm-up

2 Rounds, not for time, of:
2 Minutes of easy jogging, biking or rowing
30 seconds of jumping jacks
5-10 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5-10 Band Pull-aparts
5-10 Scap Pull-ups
5-10 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
5 Hanging Knee Raises OR V-Ups OR Hollow Rocks
200 mt run (4x50), try to increase the acceleration every 50 mt
60-90 seconds of rest

Workout
2 rounds for time of:
Row, 1000 m
20 Pull-ups
Row, 1000 m
20 Toes-to-bars

Sub 2400m assault bike




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