South Park, Potrero Hill – CrossFit

Rx’d (AMRAP – Rounds and Reps)

5 x AMRAP 3:

60 double-unders

5 ring muscle-ups

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

INTERMEDIATE (AMRAP – Rounds and Reps)

5 x AMRAP 3:

30 double-unders

3 ring muscle-ups

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

BEGINNER (AMRAP – Rounds and Reps)

5 x AMRAP 3:

30 single-unders

5 ring rows

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

MASTERS 55+ (AMRAP – Rounds and Reps)

– MASTERS 55+ –

5 x AMRAP 3:

30 double-unders

3 chest-to-bar pull-ups

– Substitute with either ring or bar muscle-ups if able to do so.

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

Skill Work (Checkmark)

Pre-workout practice

8 sets:

:20 double-unders

:10 rest

– Advanced athletes can try triple-unders or use a weighted rope.

Stretching (Checkmark)

Accumulate:

30 reach, roll, and lifts

Week Preview

Sun-Shuttle runs/ KBS

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