South Park, Potrero Hill – CrossFit

Rx’d (AMRAP – Rounds and Reps)

AMRAP 12:

3 strict handstand push-ups

6 strict pull-ups

12 single-leg squats

INTERMEDIATE (AMRAP – Rounds and Reps)

AMRAP 12:

2 strict handstand push-ups OR reduced ROM strict handstand push-ups

4 strict pull-ups OR foot-assisted pull-ups

8 single-leg squats OR ankle-wrapped single-leg squats

BEGINNER (AMRAP – Rounds and Reps)

AMRAP 12:

3 seated DB shoulder presses (20/35 lb)

6 ring rows

12 reverse lunges

MASTERS 55+ (AMRAP – Rounds and Reps)

AMRAP 12:

2 strict handstand push-ups

4 strict pull-ups

8 alternating KB goblet lunges (35/53 lb)

Skill Work (Checkmark)

Pre-workout skill

5 sets for quality:

Handstand walk (25 ft)

Stretching (Checkmark)

1 set:

1:00 banded shoulder stretch/arm

:30 butterfly stretch

:30 seated forward fold

Week Preview

Wed- Power Snatch for load

Thurs- Front squat/ DU

Fri- Box jumps/ Run/ Rope Climbs

Sat- Partner WOD- row/ burpee/ DB power cleans

Sun- Air squats/ L-sit

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