South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Banded warm-up | 4:00

2 sets:

10 alternating Spiderman stretches

10 alternating hamstring scoop stretches

20 banded side steps (moving right)

20 banded side steps (moving left)

Dynamic warm-up | 9:00

1 set:

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

10 ring rows

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating lunges

10 ring rows

:30 mountain climbers

1 set

10 unweighted good mornings

20 air squats

10 ring rows

:30 up-downs

251214 (Time)

– RX –

21-15-9-9 reps for time:

Hang squat cleans (65/95 lb)

Pull-ups

– INTERMEDIATE –

For time:

21-15-9-9

Hang squat cleans (45/65 lb)

18-15-9-6

Pull-ups

– BEGINNER –

For time:

21-15-9-9

Hang power cleans (35/45 lb)

18-15-9-6

Jumping pull-ups

Skill Work (Checkmark)

Post-workout accessory

3 sets:

5-10 GHD back extensions

Stretching (Checkmark)

1 set:

3:00 bike, row, or jog at an easy pace

1:00 butterfly stretch

– AT-HOME – (Time)

– AT-HOME –

21-15-9-9 reps for time:

DB hang squat cleans (20/35 lb)

Alternating DB rows in a plank

– Use two dumbbells.

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