South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic warm-up | 8:00

3 rounds.

:30 single-unders

15 banded good-mornings

10 PVC passthroughs

10 overhead squats

:15 handstand hold

251207 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15 with a partner:

10 shuttle runs

3 power snatches (95/135 lb)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

– INTERMEDIATE –

AMRAP 15 with a partner:

10 shuttle runs

3 power snatches (65/95 lb)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

– BEGINNER –

AMRAP 15 with a partner:

8 shuttle runs

3 power snatches (35/45 lb)

– Partner A does 4 shuttle runs, and then Partner B does 4 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

– MASTERS 55+ –

AMRAP 15 with a partner:

10 shuttle runs

3 power snatches (65/95 lb)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

Skill Work (Checkmark)

Pre-workout skill

8 rounds:

:20 triple-unders

:20 rest

Stretching (Checkmark)

1 set:

1:00 calf stretch/side (straight leg)

1:00 calf stretch/side (bent leg)

1:00 foam roll quads

1:00 foam roll hamstrings

– AT-HOME – (AMRAP – Rounds and Reps)

– AT-HOME –

AMRAP 15 with a partner:

10 shuttle runs

3 alternating DB snatches (35/50 lb)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

The post CrossFit – Sun, Dec 7 appeared first on CrossFit Potrero Hill.