South Park, Potrero Hill – CrossFit

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251110 (Time)

– RX –

For time:

30 burpees

600-m row

30 burpees

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

15 burpees

300-m row

15 burpees

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout accessory

4 rounds:

2 Turkish get-ups/side

10 single-arm DB bent-over rows/side

20 Russian twists

– Challenging loads for rounds 3 and 4.

Stretching (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

Week Preview

Tues- Chad1000x -partner WOD

Wed- Bench Press

Thurs- Run/ Pull-ups

Fri- Med Ball Cleans/ Barbell Push Press

Sat- Hang Power Snatch/ DU

Sun- 20 min monostructural

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