South Park, Potrero Hill – CrossFit

260103 (Time)

– RX –

For time:

21 ring dips

42 AbMat sit-ups

50 double-unders

15 ring dips

30 AbMat sit-ups

50 double-unders

9 ring dips

18 AbMat sit-ups

50 double-unders

– INTERMEDIATE –

For time:

15 ring dips

42 AbMat sit-ups

35 double-unders

12 ring dips

30 AbMat sit-ups

35 double-unders

9 ring dips

18 AbMat sit-ups

35 double-unders

– BEGINNER –

For time:

15 foot-assisted ring dips

30 AbMat sit-ups

35 single-unders

12 foot assisted ring dips

24 AbMat sit-ups

35 single-unders

9 foot assisted ring dips

18 AbMat sit-ups

35 single-unders

– MASTERS 55+ –

For time:

15 ring dips

42 AbMat sit-ups

35 double-unders

12 ring dips

30 AbMat sit-ups

35 double-unders

9 ring dips

18 AbMat sit-ups

35 double-unders

Skill Work (Checkmark)

Pre-workout skill

3 sets:

:30 single-unders

:30 rest

:30 running-step single-unders

:30 rest

:30 double-unders

:30 rest

– Build to a challenging skill.

Stretching (Checkmark)

1 set:

1:00 cobra stretch

1:00 tricep stretch/arm

1:00 foam roll calves/leg

Week Preview

Sun- Rope climbs/ Back squats

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