South Park, Potrero Hill – CrossFit

251124 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

20 DB front-rack walking lunges (35/50 lb)

2 legless rope climbs

– Use two dumbbells.

– INTERMEDIATE –

AMRAP 12:

20 DB front-rack walking lunges (20/35 lb)

2 rope climbs

– Use two dumbbells.

– BEGINNER –

AMRAP 12:

12 DB front-rack walking lunges (15/20 lb)

2 pull-to-stands

– Use two dumbbells.

– MASTERS 55+ –

AMRAP 12:

20 DB front-rack walking lunges (20/35 lb)

2 rope climbs to 12-ft

– Use two dumbbells.

Skill Work (Checkmark)

Post-workout accessory

EMOM 6

Min 1: 4 DB windmills/arm

Min 2: 2 DB Turkish get-ups/arm

– Build in load, but only as quality mechanics allow.

Stretching (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

Week Preview

Tues- KBS/ HSPU

Wed- Deadlift/ Sled push/ DB thruster

Thurs- Annual De Haro Turkey Hustle

Fri- Benchmark “Kelly”

Sat- Benchmark “Randy”

Sun- DU/ Bike/ Sit-ups

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