Potrero Hill, South Park – CrossFit

Shoulder Warm-up (Weight)

3rds

10 scap push-ups

5 Tempo Push-ups (5 sec down/ 5 sec up)

10 scap rows

1 lap farmer carry

1 lap bottoms up KB carry (switch arms half way)

WOD (5 Rounds for reps)

2 min on/ 2 min off- 5 rounds

20 Ring Dips

Bike for cal in remaining time

Lv1: 10 Dips

Lv2: 15 Dips

Lv3: 20 Dips

Score = total calories

Week Preview

Sun- Handstands/ Rope climbs

Mon- Back squat/ Row

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