South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 10:00

3 sets:

7/9-calorie bike

20 single-unders

10 alternating Spiderman lunges

5 inchworms

10 Cossack squats

Double-under practice | 5:00

4 sets:

:30 double-unders or attempts

:30 rest

251123 (Time)

– RX –

For time:

75 double-unders

65/80-cal bike

75 double-unders

60 sit-ups

75 double-unders

40 back squats (95/135 lb)

– INTERMEDIATE –

For time:

50 double-unders or 1 minute of attempts

50/65-cal bike

50 double-unders or 1 minute of attempts

50 sit-ups

50 double-unders or 1 minute of attempts

30 back squats (75/115 lb)

– BEGINNER –

For time:

50 single-unders

30/40-cal bike

50 single-unders

30 foot-anchored sit-ups

50 single-unders

30 back squats (35/45 lb)

– MASTERS 55+ –

For time:

50 double-unders

50/65-cal bike

50 double-unders

50 sit-ups

50 double-unders

30 back squats (75/115 lb)

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

50 GHD hip extensions

Stretching (Checkmark)

1 set:

:30 Samson lunge stretch/leg

1:00 calf stretch/leg

– AT-HOME – (Time)

– AT-HOME –

For time:

75 double-unders

800-m run

75 double-unders

60 sit-ups

75 double-unders

40 dumbbell goblet squats (35/50 lb)

– Use one dumbbell.

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