South Park, Potrero Hill – CrossFit

Warm up (Checkmark)

General warm-up | 6:00

1 set:

:30 bike

5 slow squats (:03 pause at the bottom)

5 behind-the-neck push press (:03 pause overhead)

:30 bike

5 wall-facing squats

10 alternating overhead lunges

:30 bike

10 air squats

:30 overhead squat static hold

Light ‘Til It’s Not (6 Rounds for weight)

– RX –

For load:

Overhead squat

8-8-8-8

Then …

AMRAP 6:

40 overhead squats (55/75 lb)

30 deficit push-ups (2/4 in)

– INTERMEDIATE –

For load:

Overhead squat

8-8-8-8

Then …

AMRAP 6:

40 overhead squats (45/65 lb)

30 deficit push-ups (1/2 in)

– BEGINNER –

For load:

Overhead squat

8-8-8-8

Then …

AMRAP 6:

20 overhead squats (15/35 lb)

15 push-ups from the knees

– MASTERS 55+ –

For load:

Overhead squat

8-8-8-8

Then …

AMRAP 6:

40 overhead squats (45/65 lb)

30 deficit push-ups (1/2 in)

SKill work (Checkmark)

Pre-workout build-up

Every 4:00 x 4 sets:

8 overhead squats

– Build to starting load.

Stretching (Checkmark)

1 set:

5 slow bootstrappers

10 slow plate rows (:02 pause at the top)

10 alternating Samson stretch

:30 lacrosse ball pec smash/side

At Home (6 Rounds for weight)

– AT-HOME –

For load:

Single-arm dumbbell overhead squat

8-8-8-8

– 4 reps per arm.

Then …

AMRAP 6:

40 odd-object overhead squats

30 deficit push-ups (2/4 in)

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