South Park – CrossFit

Warm-up (No Measure)

Banded warm-up | 4:00

2 sets:

10 steps banded monster walk forward

10 steps banded monster walk forward

10 sumo stance good mornings

10 slow air squats

10 hip bridges

Running warm-up | 6:00

1 round:

200-meter jog, slow

10 alternating Spiderman stretch + reaches

10 alternating Samson lunges

:30 change in support drill

:30 falling forward drill

:30 position drill

200-meter run, faster

260102 (Time)

-RX-

5 rounds for time:

400-m run

400/500-m row

– INTERMEDIATE –

4 rounds for time:

400-m run

400/500-m row

-BEGINNER-

3 rounds for time:

400-m run

400/500-m row

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

2 sets:

1:00 hamstring stretch/leg

1:00 couch stretch/leg

– AT-HOME – (Time)

– AT-HOME –

5 rounds for time:

400-m run

200-m single-DB carry/run (35/50 lb)

– Carry the dumbbell any way.

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