South Park, Potrero Hill – CrossFit

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251020 (Time)

– RX –

21-18-15-12-9-6-3 reps for time:

Toes-to-bars

Wall-ball shots (14/20 lb)

– INTERMEDIATE –

21-18-15-12-9-6-3 reps for time:

Knees-to-chest

Wall-ball shots (10/14 lb)

– BEGINNER –

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

Hanging knee raises

Wall-ball shots (6/10 lb)

– MASTERS 55+ –

18-15-12-9-6-3 reps for time:

Toes-to-bars

Wall-ball shots (10/14 lb)

Skill Work (Checkmark)

Post-workout skill

EMOM 6:

1 rope climb

Stretching (Checkmark)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm

Week Preview

Tues- Run/ Handstand Walks

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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