South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Running line drill warm-up | 10:00

1 set:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Outside feet

Inside feet

A skips

B skips

C skips

2 x high knees

2 x butt kickers

Karaoke, one way

Karaoke, back (facing the same direction)

Skipping, each variation

2 shuttle runs

– Each distance is 25 feet out and back.

Mobility | 3:00

1 set:

20 alternating Spiderman twists

10 cobra stretch to downward dogs

Rx’d (Time)

For time:

80 alternating DB snatches (35/50 lb)

80 sit-ups

80 lateral burpees over the DB

800-m run

INTERMEDIATE (Time)

For time:

65 alternating DB snatches (20/35 lb)

65 sit-ups

65 lateral burpees over the DB

800-m run

BEGINNER (Time)

For time:

50 alternating DB snatches (10/15 lb)

50 sit-ups

50 burpees

400-m run

MASTERS 55+ (Time)

For time:

65 alternating DB snatches (20/35 lb)

65 sit-ups

65 lateral burpees over the DB

800-m run

Skill Work (Checkmark)

Pre-workout practice

Running line drills

Stretching (Checkmark)

1 set:

1:00 elevated pigeon stretch/side

1:00 calf stretch/leg

Week Preview

Wed- Heavy Deadlift

Thurs- HPC (light)/ HSPU

Fri- Plank/ Bike/ mod-heavy front squats

Sat-DU/ Ring MU

Sun-Shuttle runs/ KBS

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