South Park, Potrero Hill – CrossFit

251116 (Calories)

– RX –

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.

– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

200-m recovery walk

1:00 lacrosse ball chest mash/side

1:00 doorway pec stretch/side

Week Preview

Mon- Bar muscle-ups/ DB Snatch

The post CrossFit – Sun, Nov 16 appeared first on CrossFit Potrero Hill.