Announcements

Shirt orders have arrived!!

They are labeled and ready for collection at the front desk of PH.

SP shirts will be at South Park early next week.

PLEASE BE SURE TO ONLY TAKE THE SHIRTS LABELED WITH YOUR NAME.

Thank you

South Park, Potrero Hill – CrossFit

251106 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

500-m row

Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)

Single-arm KB front-rack walking lunges, left (30 ft)

15 ring rows

– Feet positioned directly underneath the initial hanging position of the rings.

-INTERMEDIATE-

AMRAP 20:

500-m row

Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)

Single-arm KB front-rack walking lunges, left (30 ft)

15 ring rows

– Feet positioned to allow for 5-10 consecutive ring row reps.

-BEGINNER-

AMRAP 20:

300-m row

Single-arm KB front-rack walking lunges, right (20 ft) (10/20 lb)

Single-arm KB front-rack walking lunges, left (20 ft)

10 ring rows

– Feet positioned to allow for 5-10 consecutive ring row reps.

-MASTERS 55+-

AMRAP 20:

500-m row

Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb)

Single-arm KB front-rack walking lunges, left (30 ft)

15 ring rows

– Feet positioned to allow for 5-10 consecutive ring row reps.

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 banded shoulder stretch/side

Week Preview

Fri- Toes-to-bar/ Box jumps

Sat- Push press/ Bike/ Front squat

Sun- Power Cleans (heavy) + shuttle runs

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