South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Partner rowling warm-up | 6:00

On a 6:00 clock:

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.

Partner B: As soon as partner A gets off the rower, partner B starts on their own 100-meter row.

Penalty movements:

— False-grip ring rows

— Scap pull-ups

— Kip swings

— Jumping ring dips

— Inchworm + push-ups

251228 (Calories)

– RX –

EMOM 5:

:35 max-cal row

EMOM 5:

:40 max-cal row

EMOM 5:

:45 max-cal row

EMOM 5:

:50 max-cal row

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Pre-workout skill

Every 2:00 x 4 sets:

1-5 muscle-ups

– Perform AMRAP until failure on the final set.

Stretching (Checkmark)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

– AT-HOME – (Distance)

– AT-HOME –

EMOM 5:

:20 max-distance run

EMOM 5:

:30 max-distance run

EMOM 5:

:40 max-distance run

EMOM 5:

:50 max-distance run

– Walk during the rest within each minute.

– No rest between EMOMs.

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