South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 8:00

2 sets:

:30 alternating reverse lunges

:15 rest

:30 good mornings

:15 rest

:30 alternating box step-ups

:15 rest

:30 ring rows

:15 rest

250807 (5 Rounds for weight)

– RX –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges

Min 2: 5 box jumps

Min 3: 3 rope climbs (15/15 ft)

Min 4: rest

– INTERMEDIATE –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges

Min 2: 5 box jumps

Min 3: 2 rope climbs (12/12 ft)

Min 4: rest

– BEGINNER –

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges

Min 2: 5 plate jumps

Min 3: 2 pull-to-stands

Min 4: rest

– MASTERS 55+ –

EMOM 20:

Minute 1: 8 alternating back rack reverse lunges

Minute 2: 5 box jumps (24/30 in)

Minute 3: 2 rope climbs (15/15 ft)

Minute 4: Rest

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 standing calf stretch/side

Week Preview

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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