South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Progressive warm-up | 8:00

2 rounds:

1:00 run, row, or ski

10 arm swings across

10 alternating arm swings overhead

:20 jump rope

10 torso twists

10 alternating plank reach-throughs

:20 jump rope

251204 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15:

200-m run

3 rope climbs (15/15 ft)

40 double-unders

– INTERMEDIATE –

AMRAP 15:

200-m run

2 rope climbs (12/12 ft)

30 double-unders

– BEGINNER –

AMRAP 15:

200-m run

3 pull-to-stands

30 single-unders

– MASTERS 55+ –

AMRAP 15:

200-m run

2 rope climbs (12/12 ft)

30 double-unders

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

10 KB Turkish get-ups/arm

– Switch arms as desired.

Stretching (Checkmark)

1 set:

1:00 forearm stretch/arm

1:00 calf stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

AMRAP 15:

200-m run

6 towel pull-ups or 12 alternating DB snatches (35/50 lb)

40 double-unders

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