South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 9:00

1 round:

3 shuttle runs

10 alternating Spiderman stretch + reaches

10 up-downs

3 shuttle runs

10 alternating Samson lunges

10 air squats

3 shuttle runs

10 alternating scorpion stretches

10 alternating cossack squats

– 1 shuttle run is 25 ft out and back.

260125 (8 Rounds for reps)

– RX –

Every 2:00 for 8 rounds:

6 shuttle runs

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 1:00 between rounds.

– 1 shuttle run is 25 ft out and back

– INTERMEDIATE –

Every 2:00 for 8 rounds:

6 shuttle runs

Max wall-ball shots (10/14 lb) (9/10 ft)

– 1 shuttle run is 25 ft out and back.

– Rest 1:00 between rounds

– BEGINNER –

Every 2:00 for 8 rounds:

4 shuttle runs

Max wall-ball shots (10/12 lb) (9/9 ft)

– 1 shuttle run is 25 ft out and back.

– Rest 1:00 between rounds

– MASTERS 55+ –

Every 2:00 for 8 rounds:

6 shuttle runs

Max wall-ball shots (10/14 lb) (9/9 ft)

– Rest 1:00 between rounds

– 1 shuttle run is 25 ft out and back.

Skill Work (Checkmark)

Post-workout accessory

3 sets:

:30 Russian twists (14/20 lb)

:30 rest

:30 hollow rocks

:30 rest

– Use a medicine ball for the Russian twists.

Stretching (Checkmark)

2 sets:

1:00 child’s pose

:30 Samson stretch/leg

– AT-HOME – (8 Rounds for reps)

– AT-HOME –

Every 2:00 for 8 rounds:

6 shuttle runs

Max DB thrusters (20/35 lb)

– Rest 1:00 between rounds.

– 1 shuttle run is 25 ft out and back.

– Use two dumbbells

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