Potrero Hill, South Park – CrossFit

Handstand Drills (Checkmark)

2 sets (15 min)

-3 x 5 sec hold in a pike lift on parallettes/ boxes or 10-20 sec L-sit hold

-3-5 Headstand straddle ups or 10-20 sec Headstand hold

-3-5 jump to straddle up to HS or practice kick up to wall into HS 3-5x

-10 controlled HS shoulder taps (free standing, wall facing or pike on box)

B. : Bar Muscle Up Drills

-hip to bar

-jumping MU, turnovers

WOD (AMRAP – Rounds)

10 min Alternating EMOM

Odd: 25ft Handstand walk, or 100ft double DB Overhead carry, pick load

Even: 5 Bar Muscle-ups/ Jumping BMU or 10 Jumping Chest-to-bar pull-ups

Week Preview

Thurs- Barbell complex + bike

Fri- Jump rope/ lunge

Sat- partner WOD (class at PH only)

Sun- Snatch

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