South Park, Potrero Hill – CrossFit

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251027 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

5 alternating single-DB lunges (35/50 lb)

3 lateral burpees over the DB

1 rope climb (15/15 ft)

– Hold the dumbbell any way.

– INTERMEDIATE –

AMRAP 10:

5 alternating single-DB lunges (20/35 lb)

3 lateral burpees over the DB

1 rope climb (12/12 ft)

– Hold the dumbbell any way.

– BEGINNER –

AMRAP 10:

5 alternating single-DB lunges (10/15 lb)

3 burpees

2 pull-to-stands

– Hold the dumbbell any way.

– MASTERS 55+ –

AMRAP 10:

5 alternating single-DB lunges (20/35 lb)

3 lateral burpees over the DB

1 rope climb (12/12 ft)

– Hold the dumbbell any way.

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

200-m bottom-up KB carry

– Switch arms as needed.

Stretching (Checkmark)

Accumulate:

1:00 couch stretch/side

Week Preview

Tues- Power cleans (heavy)

Wed- Box jumps/ air squats/ push-ups/ dips/ HSPU

Thurs- Running intervals

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