South Park, Potrero Hill – CrossFit

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251208 (AMRAP – Rounds and Reps)

– RX –

4 x AMRAP 3:

15 toes-to-bars

10 burpees

12/15-cal Echo bike

– Rest 2:00 between AMRAPs.

– Pick up where you left off.

– INTERMEDIATE –

4 x AMRAP 3:

15 knees-to-chests

10 burpees

10/12-cal Echo bike

– Rest 2:00 between AMRAPs.

– Pick up where you left off.

– BEGINNER –

4 x AMRAP 3:

10 hanging leg raises

5 burpees

7/9-cal Echo bike

– Rest 2:00 between AMRAPs.

– Pick up where you left off.

– MASTERS 55+ –

4 x AMRAP 3:

10 toes-to-bars

10 burpees

10/12-cal Echo bike

– Rest 2:00 between AMRAPs.

– Pick up where you left off.

Skill Work (Checkmark)

Pre-workout skill

5 sets:

:30 strict toes-to-bar practice

:30 rest

Stretching (Checkmark)

1 set:

1:00 child’s pose

1:00 banded shoulder stretch/arm

Week Preview

Tues- Power Clean/ DU

Wed- Handstands/ Pull-ups/ Row

Thurs- Deadlift (heavy)

Fri- Ring Muscle up/ Wall balls

Sat- Box step-ups/ Run/ Farmers carries

Sun- Hang Squat Clean/ Pull-ups

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