South Park, Potrero Hill – CrossFit

Rx’d (Time)

15-12-9-6-3 reps for time:

Front squats (95/135 lb)

– Perform 40 double-unders after each set.

INTERMEDIATE (Time)

15-12-9-6-3 reps for time:

Front squats (65/95 lb)

– Perform 20 double-unders after each set.

BEGINNER (Time)

15-12-9-6-3 Reps for time:

Front squats (35/45 lb)

– Perform 40 single-unders after each set.

MASTERS 55+ (Time)

15-12-9-6-3 Reps for time:

Front squats (65/95 lb)

– Perform 40 double-unders after each set.

Skill Work (Checkmark)

Pre-workout skill

3 sets

:30 double-unders

:30 rest

:30 crossover or crossover double-unders

:30 rest

:30 backward single-unders

:30 rest

Stretching (Checkmark)

1 set:

:30 Samson lunge stretch/leg

1:00 calf stretch/leg

:30 KB calf smash/leg

Week Preview

Fri- Box jumps/ Run/ Rope Climbs

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

Sun- Air squats/ L-sit

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