South Park, Potrero Hill – CrossFit

()

260112 (Time)

– RX –

For time:

400-m run

50 DB bench presses (35/50 lb)

400-m run

50 ring push-ups

400-m run

50 hand-release push-ups

400-m run

– INTERMEDIATE –

For time:

400-m run

50 DB bench presses (25/35 lb)

400-m run

35 ring push-ups

400-m run

35 hand-release push-ups

400-m run

– BEGINNER –

For time:

200-m run

30 DB bench presses (10/20 lb)

200-m run

30 ring push-ups, with rings pushed out to a steep incline

200-m run

30 hand-release push-ups from knees

200-m run

– MASTERS 55+ –

For time:

400-m run

50 DB bench presses (25/35 lb)

400-m run

35 ring push-ups

400-m run

35 hand-release push-ups

400-m run

Skill Work (Checkmark)

Post-workout accessory

Every 2:00 x 4 sets:

10 single-arm DB rows/side

Stretching (Checkmark)

1 set:

1:00 door pec stretch/side

Week Preview

Tues- Grace (clean and jerks)

Wed- Single leg squats/ Step-ups/ cals on a machine

Thurs- Deadlifts/ Farmer carry

Fri- DB Thrusters/ Knees to elbows/ Double unders

Sat- Carry + bike

Sun- Push Press (heavy)

The post CrossFit – Mon, Jan 12 appeared first on CrossFit Potrero Hill.