South Park, Potrero Hill – CrossFit

251113 (Time)

– RX –

Part 1

Every 2:00 x 4 sets:

0:30 max-cal Echo bike

Rest until the clock hits 10:00, and then…

Part 2

5 rounds for time of:

200-m run

10 pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Part 1

Every 2:00 x 4 sets:

0:30 max-cal Echo bike

Rest until the clock hits 10:00, and then…

Part 2

5 rounds for time of:

100-m run

6 jumping pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

150 band pull-aparts

– Perform the reps in as few sets as possible.

Stretching (Checkmark)

1 set:

1:00 cobra stretch to downward dog

Week Preview

Fri- Med Ball Cleans/ Barbell Push Press

Sat- Hang Power Snatch/ DU

Sun- 20 min monostructural

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