South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 10:00

1 round:

3 shuttle runs

10 alternating Spiderman stretch + reaches

10 up-downs

3 shuttle runs

10 alternating Samson lunges

10 air squats

3 shuttle runs

10 alternating scorpion stretches

10 burpees

Banded warm-up | 5:00

2 sets:

10 banded pull-aparts

10 banded monster walks, forward

10 banded monster walks, backward

10 banded side steps (moving right)

10 banded side steps (moving left)

251206 (Time)

– RX –

For time:

30-20-10

Thrusters (55/75 lb)

9-6-3

Wall walks

– INTERMEDIATE –

For time:

30-20-10

Thrusters (45/65 lb)

6-3-1

Wall walks

– BEGINNER –

For time:

30-20-10

Thrusters (35/45 lb)

9-6-3

Inchworms + push-ups from the knees

– MASTERS 55+ –

For time:

30-20-10

Thrusters (45/65 lb)

4-3-2

Wall walks

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 5 rounds:

5 thrusters

– Start each set with a squat clean.

– Build in load.

Stretching (Checkmark)

1 set:

1:00 couch stretch/leg

1:00 pec stretch/side

– AT-HOME – (Time)

– AT-HOME –

For time:

30-20-10

Double-DB thrusters (20/35 lb)

9-6-3

Wall walks or inchworm + a push-ups

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