South Park – CrossFit

Warm-up (No Measure)

Med-ball toss warm-up | 7:00

1 round:

:10 jumping jacks

:30 underhand tosses

:10 jumping jacks

:30 bounce passes

:10 jumping jacks

:30 chest passes

:10 jumping jacks

:30 side tosses, right

:30 side tosses, left

:10 jumping jacks

:30 overhead throws

:10 jumping jacks

:30 squat + throws

251231 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20 with a partner:

25 box jump-overs (20/24 in)

25 power snatches (65/95 lb)

25 overhead squats (65/95 lb)

25 knees-to-elbows

25-cal bike

– Step down from the box.

– INTERMEDIATE –

AMRAP 20 with a partner:

25 box jump-overs (20/24 in)

25 power snatches (55/75 lb)

25 overhead squats (55/75 lb)

25 knees-to-elbows

25-cal bike

– Step down from the box.

– BEGINNER –

AMRAP 20 with a partner:

25 box step-overs (12/20 in)

25 hang power snatches (35/45 lb)

25 overhead squats (35/45 lb)

25 hanging knee raises

25-cal bike

– Step down from the box.

– MASTERS 55+ –

AMRAP 20 with a partner:

25 box jump-overs (20/24 in)

25 power snatches (45/65 lb)

25 overhead squats (45/65 lb)

25 hanging knee raises

25-cal bike

– Step down from the box.

– Step or jump up onto the box.

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll calves

1:00 foam roll glutes

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

AMRAP 20 with a partner:

25 object jump-overs

25 alternating DB power snatches (35/50 lb)

25 single-arm DB overhead squats

25 lying knees-to-elbows

25 DB clean and jerks

– Use one dumbbell for the snatches and overhead squats.

– Use two dumbbells for the clean and jerks.

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