South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Partner rowing warm-up | 8:00

On a 6:00 clock:

Partner A: Rows to 100 meters. For every meter Partner A rows under or over 100 meters, they must perform 1x that many reps of a sit-up + an air squat.

Partner B: As soon as Partner A gets off the rower, Partner B starts on their own 100-meter row.

– The team that completes the most 100-meter intervals wins.

251101 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

400/500-m row

30 AbMat sit-ups

10 front squats (125/185 lb)

– INTERMEDIATE –

AMRAP 20:

400/500-m row

30 AbMat sit-ups

10 front squats (95/135 lb)

– BEGINNER –

3 rounds for time of:

400/500-m row

20 AbMat sit-ups

10 front squats (35/45 lb)

– MASTERS 55+ –

AMRAP 20:

400/500-m row

30 AbMat sit-ups

10 front squats (95/135 lb)

Skill Work (Checkmark)

Post-workout strength

Every 2:00 for 5 sets:

2 tempo front squats

– :03 down, :02 second hold, :01 up.

– Focus on technique over loading.

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 foam roll quads

Week Preview

Sun-Bar MU/ DB G2OH/ Shuttle run

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