South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Banded warm-up | 6:00

2 sets :

5 plank to downward dog

10 banded pull-aparts

5 push-ups + look right and look left

10 banded pass-throughs

5 air squats

Dynamic warm-up | 10:00

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

2 sets:

:40 single-leg toe touches/leg

:20 rest

:40 single-dumbbell shoulder presses

:20 rest

1:00 single-unders

260201 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

50 double-unders

8 strict handstand push-ups

– INTERMEDIATE –

AMRAP 8:

35 double-unders

4 pike push-ups

– BEGINNER –

AMRAP 8:

50 single-unders

8 push-ups from the knees

– MASTERS 55+ –

AMRAP 8:

35 double-unders

8 dumbbell shoulder presses (20/35 lb)

– Use two dumbbells.

Skill Work (Checkmark)

Post-workout accessory

3 sets:

15-20 reps GHD sit-ups

Stretching (Checkmark)

1 set:

1:00 standing calf stretch/leg

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

Same as Rx’d

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