CrossFit – Thu, Oct 16

    South Park, Potrero Hill – CrossFit

    251016 (Time)

    -RX-

    21-15-9 reps for time:

    Knees-to-elbows

    Overhead squats (95/135 lb)

    – INTERMEDIATE –

    21-15-9 reps for time:

    Knees-to-chests

    Overhead squats (65/95 lb)

    – BEGINNER –

    21-15-9 reps for time:

    Hanging knee raises

    Overhead squats (35/45 lb)

    – MASTERS 55+ –

    21-15-9 reps for time:

    Knees-to-chests

    Overhead squats (65/95 lb)

    Skill Work (Checkmark)

    Pre-workout strength

    Every 2:00 for 10:00:

    2 squat snatches

    – Use around 70% 1-rep max.

    Stretching (Checkmark)

    2 sets:

    :30 pigeon stretch/side

    :30 reach, roll, lift

    Week Preview

    Fri- Heavy DL/ Run/ Wall walks (long)

    Sat- situp/ lunge/ HS drills

    Sun- Partner- gymnastics

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