CrossFit – Wed, Nov 5

    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

    Diane (Time)

    21-15-9 Reps For Time

    Deadlifts (225/155 lb)

    Handstand Push-Ups
    – INTERMEDIATE –

    For time:

    21-15-9

    Deadlifts (125/185 lb)

    12-9-6

    Handstand push-ups

    – BEGINNER –

    15-12-9 reps for time:

    Deadlifts (55/75 lb)

    DB shoulder presses (15/20 lb)

    – MASTERS 55+ –

    For time:

    21-15-9

    Deadlifts (125/185 lb)

    Double-DB push presses (20/35 lb)

    Skill Work (Checkmark)

    Post-workout accessory

    4 sets:

    :20 hollow rocks

    :10 rest

    Stretching (Checkmark)

    2 sets:

    :30 scorpion stretch hold/side

    :30 pigeon stretch/leg

    Week Preview

    Thurs- Row/ Lunge/ Ring row

    Fri- Toes-to-bar/ Box jumps

    Sat- Push press/ Bike/ Front squat

    Sun- Power Cleans (heavy) + shuttle runs

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