South Park, Potrero Hill – CrossFit

260106 (Time)

– RX –

For time:

2:00 plank hold

30 box jump-overs (20/24 in)

100-m DB farmers carry (35/50 lb)

2:00 plank hold

20 box jump-overs

100-m DB farmers carry

2:00 plank hold

10 box jump-overs

100-m DB farmers carry

– Use two dumbbells.

– INTERMEDIATE –

For time:

2:00 plank hold

30 box jump-overs (20/24 in)

100-m DB farmers carry (20/35 lb)

2:00 plank hold

20 box jump-overs

100-m DB farmers carry

2:00 plank hold

10 box jump-overs

100-m DB farmers carry

– Use two dumbbells.

– BEGINNER –

For time:

1:00 plank hold

20 box step-up overs (12/20 in)

100-m DB farmers carry (10/15 lb)

1:00 plank hold

15 box step-up overs

100-m DB farmers carry

1:00 plank hold

10 box step-up overs

100-m DB farmers carry

– Use two dumbbells.

– MASTERS 55+ –

For time:

2:00 plank hold

30 box step-overs (20/24 in)

100-m DB farmers carry (20/35 lb)

2:00 plank hold

20 box step-overs

100-m DB farmers carry

2:00 plank hold

10 box step-overs

100-m DB farmer carry

– Use two dumbbells.

Skill Work (Checkmark)

Post-workout accessory

8 sets:

:20 push-ups

:10 rest

Stretching (Checkmark)

Accumulate:

1:00 foam roll upper back

1:00 double-forearm stretch

Week Preview

Wed- Air Squat/ Run

Thurs- Power clean (mod-heavy)/ BMU/ Bike

Fri- HSW/ K2E/ Lunge

Sat- Row/ Burpee/ DB snatch

Sun- Front squats/ DU

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