South Park, Potrero Hill – CrossFit

251021 (Time)

– RX –

5 rounds for time:

400-m run

Handstand walk (50 ft)

– Handstand walk 25 ft out and 25 ft back.

– INTERMEDIATE –

5 rounds for time:

400-m run

10 pike walk with feet on a box, moving right

10 pike walk with feet on a box, moving left

– BEGINNER –

5 rounds for time:

200-m run

Bear crawl (50 ft)

– Bear crawl 25 ft out and 25 ft back.

– MASTERS 55+ –

5 rounds for time:

400-m run

2 wall walks

Skill Work (Checkmark)

Post-workout accessory

3 sets:

20 GHD sit-ups

:30 GHD Superman hold

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

Week Preview

Wed- Rowing intervals

Thurs- Hang power snatch/ Ring MU/ burpees

Fri- Push Press/ Jerk (heavy day)

Sat- Halloween WOD (10am at SP only)- Pull-up/ Squat clean/ Run

Sun- KBS/ Carries/ DU/ Planks

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