South Park, Potrero Hill – CrossFit

251014 (Time)

-RX-

5 rounds for time:

Double-KB front-rack carry (50 ft) (53/70 lb)

15 bench presses (105/155 lb)

– INTERMEDIATE –

5 rounds for time:

Double-KB front-rack carry (50 ft) (35/53 lb)

15 bench presses (75/115 lb)

– BEGINNER –

5 rounds for time:

Double-KB front-rack carry (50 ft) (18/26 lb)

10 bench presses (35/45 lb)

– MASTERS 55+ –

5 rounds for time:

Front-rack carry (50 ft) (75/115 lb)

15 bench presses

Skill Work (Checkmark)

Pre-workout strength

On a 10:00 clock:

Build to a challenging set of 5 bench presses

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

Week Preview

Wed- 2k row test/ 1 min max bike test

Thurs- Knees to elbows/ OHS (short)

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

Sat- situp/ lunge/ HS drills

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