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

251104 (Time)

– RX –

For time:

600-m run

100 double-unders

15 strict pull-ups

400-m run

75 double-unders

12 strict pull-ups

200-m run

50 double-unders

9 strict pull-ups

– INTERMEDIATE –

For time:

600-m run

50 double-unders or 1:30 of practice

5 strict pull-ups

400-m run

30 double-unders or 1:00 of practice

5 strict pull-ups

200-m run

20 double-unders or 0:30 of practice

5 strict pull-ups

– BEGINNER –

For time

300-m run

50 single-unders

10 foot-assisted strict pull-ups

200-m run

50 single-unders

8 foot-assisted strict pull-ups

100-m run

50 single-unders

6 foot-assisted strict pull-ups

-MASTERS 55+-

For time:

600-m run

50 double-unders or 1:30 of practice

5 strict pull-ups

400-m run

30 double-unders or 1:00 of practice

5 strict pull-ups

200-m run

20 double-unders or 0:30 of practice

5 strict pull-ups

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 5 sets:

3 weighted strict pull-ups

Stretching (Checkmark)

1 set:

1:00 calf stretch/side

1:00 lat tricep stretch/side

Week Preview

Wed- “Diane”-HSPU/ DL

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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