South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 8:00

2 rounds:

1:30 Echo bike (do a hard, but not maximal 5-second burst during this time)

:20 hollow hold

:20 arch hold

:20 bar hang or scap pull-ups

Mobility | 3:00

1 set:

1:00 foam roll lats/side

251202 (Time)

– RX –

5 rounds for time:

7/9-cal Echo bike

12 chest-to-bar pull-ups

15 push-ups

– INTERMEDIATE –

5 rounds for time:

7/9-cal Echo bike

8 chest-to-bar pull-ups

10 push-ups

– BEGINNER –

5 rounds for time:

5/7-cal Echo bike

8 jumping chest-to-bar pull-ups

10 push-ups from the knees

– MASTERS 55+ –

5 rounds for time:

7/9-cal Echo bike

8 chin-over-bar pull-ups

10 push-ups

Skill Work (Checkmark)

Pre-workout accessory

3 sets:

:10 double overhand pull-up

:30 rest

:10 mixed grip pull-up

:30 rest

:10 double underhand pull-up

:30 rest

Stretching (Checkmark)

Accumulate:

1:00 Spiderman/side

1:00 foam roll lats/arm

– AT-HOME – (Time)

– AT-HOME –

5 rounds for time:

5 shuttle runs

12 double-DB bent-over rows (35/50 lb)

15 push-ups

– Shuttle run is 25 ft out and back.

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