South Park, Potrero Hill – CrossFit

Pump It. Fold It. Hang It. (Time)

– RX –

For time with a partner:

100-cal air bike

80 V-ups

6:00 accumulated pull-up bar hang

80 V-ups

100-cal air bike

– 30:00 time cap.

– Share the work as desired.

– INTERMEDIATE –

For time with a partner:

80-cal air bike

60 V-ups

4:00 accumulated pull-up bar hang

60 V-ups

80-cal air bike

– 30:00 time cap.

– Share the work as desired.

– BEGINNER –

For time with a partner:

50-cal air bike

50 tuck-ups

3:00 accumulated foot-assisted pull-up bar hang

50 tuck-ups

50-cal air bike

– 30:00 time cap.

– Share the work as desired.

– MASTERS 55+ –

For time with a partner:

80-cal air bike

60 V-ups

4:00 accumulated pull-up bar hang

60 V-ups

80-cal air bike

– 30:00 time cap.

– Share the work as desired.

SKill work (Checkmark)

Post-workout challenge

The Flutter Game

Stretching (Checkmark)

1 set:

1:00 forearm wall stretch

1:00 walking knee hugs

1:00 walking leg swings

1:00 cobra to downward dog

Week Preview

Fri- Double unders/ DB Deadlifts, HPC, Jerks

Sat- Bear crawl/ Run/ Lunge

Sun- Class at SP only! Toes-to-bar/ Bike/ Hip extensions

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