WOD Blog

Thu, Mar 7 2024

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (2000 days ago)

03072024


(Time)
Warm up
1 Time through:
10 Deadbug Floor Angels
25 Calf Raises
10 Towel Row or Dumbbell Crush Grip

....then 3 rounds of:
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)

Strength
3 sets:
12 Supinated Towel Rows or Supinated Banded Bent Over (or 6 Pause Strict Chin Ups)
-rest 90 seconds between sets-

*pause for 2 seconds at the top

Conditioning
4 sets:
AMRAP 2 Minutes
'X' Air Squats
Max 50ft Shuttle Runs
-rest 2 minutes-

Air Squat Reps:
Set 1: 50
Set 2: 40
Set 3: 30
Set 4: 20




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