South Park, Potrero Hill – CrossFit

260123 (AMRAP – Rounds and Reps)

– RX –

AMRAP 9:

12 alternating hang DB snatches (35/50 lb)

6 single-arm DB overhead squats, left

6 single-arm DB overhead squats, right

12 lateral jumps over the DB

– INTERMEDIATE –

AMRAP 9:

12 alternating hang DB snatches (20/35 lb)

6 single-arm DB overhead squats, left

6 single-arm DB overhead squats, right

12 lateral jumps over the DB

– BEGINNER –

AMRAP 9:

12 alternating hang DB snatches (10/15 lb)

6 single-arm DB overhead reverse lunges, left

6 single-arm DB overhead reverse lunges, right

12 lateral steps over the DB

– MASTERS 55+ –

AMRAP 9:

12 alternating hang DB snatches (20/35 lb)

6 single-arm DB overhead lunges, left

6 single-arm DB overhead lunges, right

12 lateral jumps over the DB

Skill Work (Checkmark)

Post-workout accessory

EMOM 6:

Min 1: Single-arm DB suitcase carry, right arm (100 ft)

Min 2: Single-arm DB suitcase carry, left arm (100 ft)

Stretching (Checkmark)

1 set:

:30 calf stretch/side

1:00 table-top stretch

Week Preview

Sat- Row/ burpee/ knees-to-elbows

Sun- Shuttle runs/ wall balls

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