South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 4:00

2 sets:

:20 jumping jacks

10 sumo-stance good mornings

10 alternating scorpion stretches

10 mountain climbers

250806 (3 Rounds for time)

– RX –

Every 10:00 for 3 sets:

500-m row

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 10:00 for 3 sets:

350-m row

– MASTERS 55+ –

Same as rx’d

Skill Work (Checkmark)

Post-workout

3 sets:

6 single-leg DB Romanian deadlifts/leg

:30 side plank or star plank/side

– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.

Stretching (Checkmark)

1 set:

1 minute pigeon stretch/side

Week Preview

Thurs- Heavy lunges/ high box jumps/ rope climb

Fri- “Grace”

Sat- Partner WOD- T2b/ DB squats/ bike

Sun-Light power snatch/ burpee

Mon-Run/ power cleans

Tues-Ring MU/ box jumps

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