WOD Blog

Wed, Sep 24 2025

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1955 days ago)

09242025


(Time)
Warm up
0:00-12:00

1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement

2. Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Skill
14:00-26:00

*Do a set every 4 minutes.

3 Sets

7 Toe Elevated Tempo RDL (5 seconds down, 5 seconds up) @6-7/10 RPE
:60 Sandbag Bearhug Hold

Workout
42:00-60:00

5 Rounds
20 Abmat Sit Up (OR 10 GHD Sit Up w/6in Riser)
50ft Kettlebell Front Rack Lunge (2x35/18)
30ft Bear Crawl (OR 10ft Handstand Walk)




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