South Park, Potrero Hill – CrossFit

251125 (Time)

– RX –

For time:

30-20-10-20-30

KB swings (35/53 lb)

15-10-5-10-15

Deficit handstand push-ups

– Hands on 25/45-lb plates.

– INTERMEDIATE –

For time:

20-15-10-15-20

KB swings (35/53 lb)

15-10-5-10-15

Handstand push-ups

– BEGINNER –

15-10-5-10-15 reps for time:

KB swings (12/18 lb)

Shoulder presses (45/33 lb)

– MASTERS 55+ –

For time:

20-15-10-15-20

Kettlebell swings (35/53 lb)

15-10-5-10-15

Handstand push-ups

Skill Work (Checkmark)

Pre-workout skill

EMOM 6:

Min 1: Single-arm KB suitcase carry, right arm (100 ft)

Min 2: Single-arm KB suitcase carry, left arm (100 ft)

Stretching (Checkmark)

2 sets:

1:00 foam roll upper back

10 banded pull-aparts

Week Preview

Wed- Deadlift/ Sled push/ DB thruster

Thurs- Annual De Haro Turkey Hustle

Fri- Benchmark “Kelly”

Sat- Benchmark “Randy”

Sun- DU/ Bike/ Sit-ups

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