South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 15:00

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

5 elbow-to-insteps/leg

:30 unweighted good mornings

:30 plank hold

5-10 step back lunges/leg

5-10 single-leg toe touches/leg

1 set:

10 walking lunges

10 sit-ups

10 box step-ups

250905 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

20 walking lunges

15 sit-ups

10 box jumps (20/24 in)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 10:

12 walking lunges

10 sit-ups

8 box step-ups (12/20 in)

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Pre-workout skill

8 rounds:

:30 single-leg squats or challenging variation

:30 rest

Stretching (Checkmark)

2 sets:

:45 cobra stretch

:45 child’s pose

Week Preview

Sat- Chipper- thrusters/ pull-ups/ wall balls + 3 more

Sun- Deadlifts and push jerks @ mod-heavy

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