South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 8:00

2 sets:

:30 alternating back rack lunges PVC

:30 push-ups

:30 air squats

:30 burpees

:30 PVC good mornings

:30 PVC pass-throughs

260215 (Time)

– RX –

For time:

15-12-9-6-3

Deadlifts (155/225 lb)

30-24-18-12-6

Bar-facing burpees

– INTERMEDIATE –

For time:

15-12-9-6-3

Deadlifts (105/155 lb)

30-24-18-12-6

Bar-facing burpees

– BEGINNER –

For time:

15-12-9-6-3

Deadlifts (35/45 lb)

Burpees

– MASTERS 55+ –

For time:

15-12-9-6-3

Deadlifts (105/155 lb)

30-24-18-12-6

Bar-facing burpees

Skill Work (Checkmark)

Pre-workout strength

5 sets:

5 deadlifts

– Build in load.

Stretching (Checkmark)

3 sets:

1:00 banded hamstring stretch/leg

:30 cat/cow stretch

– AT-HOME – (Time)

– AT-HOME –

For time:

30-24-18-12-6

Dumbbell deadlifts (35/50 lb)

Lateral burpees over the dumbbell

– Use two dumbbells.

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