WOD Blog

Tue, Feb 6 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1985 days ago)

02062024


(Time)
Warm-up

2-4 minutes of jogging, biking or rowing
-then-
3 Rounds, not for time of:
6 Hip & Back Extensions
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Lateral Banded Steps
100m Shuttle Sprint (50m x 2) (increase the pace each round)
4 Broad Jumps
30-45 Seconds of foam rolling your back

Skill

Conditioning
Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Goal is 80% 1RM




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