South Park, Potrero Hill – CrossFit

260114 (Time)

– RX –

2 rounds for time of:

20/25 cal

30 single-leg squats

20/25 cal

90 step-ups (20/24 in)

– Complete the calories on any machine.

– INTERMEDIATE –

2 rounds for time of:

20/25 cal

20 single-leg squats, hook behind the heel

20/25 cal

90 step-ups (20/24 in)

– Complete the calories on any machine.

– BEGINNER –

2 rounds for reps of:

2:00 max cal

2:00 max reverse lunges

2:00 max cal

2:00 max step-ups (12/18 in)

– Complete the calories on any machine.

– Perform no more than 30 reverse lunges in each interval.

– MASTERS 55+ –

2 rounds for time of:

20/25 calories

20 single-leg squats, hook behind the heel

20/25 calories

90 step-ups (20/24 in)

– Complete the calories on any machine.

Skill Work (Checkmark)

Pre-workout accessory

Every 1:30 for 4 sets:

6 alternating single-leg broad jumps

– Land on two feet.

Stretching (Checkmark)

1 set:

20 alternating spiderman twists

Week Preview

Thurs- Deadlifts/ Farmer carry

Fri- DB Thrusters/ Knees to elbows/ Double unders

Sat- Carry + bike

Sun- Push Press (heavy)

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