South Park, Potrero Hill – CrossFit

260104 (Time)

– RX –

For time:

15-12-9-6-3

Back squats (125/185 lb)

5-4-3-2-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

– INTERMEDIATE –

For time:

15-12-9-6-3

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

– BEGINNER –

For time:

15-12-9-6-3

Back squats (45/65 lb)

5-4-3-2-1

Supine pull-to-stands

– Use racks for the back squats if you are able.

– MASTERS 55+ –

15-12-9-6-3 reps for time:

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

– Use racks for the back squats if you are able.

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

30 GHD hip extensions or 1:00 GHD Superman hold

Stretching (Checkmark)

1 set:

1:00 couch stretch per leg

1:00 foam roll lats per side

1:00 forearm smash per arm

Week Preview

Mon- 1 rep max snatch

Tues- Plank/ farmers carry/ box jump over

Wed- Run/ Air squat

The post CrossFit – Sun, Jan 4 appeared first on CrossFit Potrero Hill.