South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 10:00

2 set:

:30 Samson lunges

:30 knee push-ups

:30 bent-over rows

:30 air squats

:30 shoulder presses

:30 scap pull-ups

251221 (Time)

– RX –

5 rounds for time:

7 thrusters (95/135 lb)

2 rope climbs (15/15 ft)

– INTERMEDIATE –

5 rounds for time:

7 thrusters (75/115 lb)

1 rope climb (15/15 ft)

-BEGINNER-

5 rounds for time:

7 thrusters (35/45 lb)

2 supine pull-to-stands or 4 ring rows

– MASTERS 55+ –

5 rounds for time:

7 thrusters (65/95 lb)

2 rope climbs (12/12 ft)

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

2:00 side plank, left

2:00 side plank, right

Stretching (Checkmark)

1 set:

:30 standing quad stretch/leg

:30 elevated pigeon stretch/side

– AT-HOME – (Time)

– AT-HOME –

5 rounds for time:

7 dumbbell thrusters (35/50 lb)

6 towel pull-ups or 6 alternating single-DB sumo deadlift high-pulls

– Use two dumbbells.

The post CrossFit – Sun, Dec 21 appeared first on CrossFit Potrero Hill.