WOD Blog

Mon, Jan 29 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1982 days ago)

1.9.24


(Time)
Warm-up


2 minutes of easy jogging, biking or rowing
1 Round
5-7 GHD Hip & Back extensions
5 Shoulder Pass Throughs, pvc pipe
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups or Ring rows
5 Hanging Knee raises or GHD sit-ups or V-ups
8-10 Deadlifts, empty bar
8-10 Glute bridges, empty bar

Strength
Movement Review/ Warm up to working weight

Conditioning
For time:
50/35 Air Bike Calories
50 Deadlifts, 185/135 lbs
50/35 Air Bike Calories
50 Strict Pull-ups
50/35 Air Bike Calories
50 Knees-to-elbows
50/35 Air Bike Calories

*12 Row Calories

(40 Minutes)




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