South Park, Potrero Hill – CrossFit

251123 (AMRAP – Rounds and Reps)

– RX –

3 rounds:

AMRAP 7:

400/500-m row

10 deadlifts (135/185 lb)

– Rest 2:00 between rounds

– Pick up where you left off in the AMRAP.

– INTERMEDIATE –

3 rounds:

AMRAP 7:

300/400-m row

10 deadlifts (105/155 lb)

– Rest 2:00 between rounds

– Pick up where you left off in the AMRAP.

– BEGINNER –

3 rounds:

AMRAP 7:

200/300-m row

10 deadlifts (65/95 lb)

– Rest 2:00 between rounds

– Pick up where you left off in the AMRAP.

– MASTERS 55+ –

3 rounds:

AMRAP 7:

300/400-m row

10 deadlifts (105/155 lb)

– Rest 2:00 between rounds

– Pick up where you left off in the AMRAP.

Skill Work (Checkmark)

Pre-workout strength

5 sets:

3 deadlifts

– Build to workout weight or slightly heavier.

Stretching (Checkmark)

2 sets:

:30 Cobra stretch

:30 elbow-to-instep/side

Week Preview

Mon- Lunges/ Rope climbs

Tues- KBS/ HSPU

Wed- “Hooch”

Thurs- De Haro Turkey Hustle (PH only)

Fri- “Kelly”

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