South Park – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 8:00

1 set:

10 leg swings/leg (across the body)

10 leg swings/leg (front to back)

10 alternating Samson stretches

10 alternating scorpion stretches

1 set:

200-meter jog

10 reverse lunges

1 set:

200-meter run

10 box step-ups

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– INTERMEDIATE –

5 rounds for time:

400-m run

20 box jumps (20/24 in)

30 wall-ball shots (10/14 lb) (9/10 ft)

– BEGINNER –

5 rounds for time:

200-m run

20 box jumps (12/12 in)

20 wall-ball shots (6/10 lb) (8/9 ft)

– MASTERS 55+ –

5 rounds for time of:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (10/20 lb) (9/9 ft)

– Step down from the box.

Stretching (Checkmark)

1 set:

1:00 butterfly stretch

1:00 child’s pose

– AT-HOME – (Time)

– AT-HOME –

5 rounds for time of:

400-m run

30 object jumps (20/20 in)

30 DB thrusters (35/50 lb)

– Jump onto or over the object; step down if applicable.

– Use one dumbbell.

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