– RX –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
– INTERMEDIATE –
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
– BEGINNER –
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.
– MASTERS 55+ –
For time:
40 box step-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box step-overs (20/24 in)
30 air squats
30 ring dips
20 box step-overs (20/24 in)
20 air squats
20 DB push presses (20/35 lb)
– Use two dumbbells.
Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
Thurs- run intervals
Fri- Partner WOD- Snatch
Sat- Row/ sit-up/ heavy front squats
Sun-Bar MU/ DB G2OH/ Shuttle run
The post CrossFit – Wed, Oct 29 appeared first on CrossFit Potrero Hill.
