WOD Blog

Fri, Jan 19 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1979 days ago)

1.19.24


(Time)
Warm-up

3 Rounds, not for time, of:
1-2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Walking push-ups OR Inchworm push-ups
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
1 x Burgener Warm Up with empty bar (45/35)


Skill

3 x 15 Tempo Ring rows

Sots Press or behind the neck press 8-8-8-8

Conditioning
21-15-9 reps, for time of:
Devil Press, 35/25 lbs
Pull-up




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