South Park, Potrero Hill – CrossFit

260430 (5 Rounds for time)

– RX –

5 rounds for time:

:30 L-sit

14/18-cal air bike

10 DB burpees (35/50 lb)

– Rest 2:00 between rounds.

– Use two dumbbells.

– INTERMEDIATE –

5 rounds for time:

:30 tuck hold

10/13-cal air bike

10 DB burpees (20/35 lb)

– Rest 2:00 between rounds.

– Use two dumbbells.

– BEGINNER –

5 rounds for time:

:30 seated leg raise hold

7/10-cal air bike

10 DB burpees (10/15 lb)

– Rest 2:00 between rounds.

– Use two dumbbells.

– MASTERS 55+ –

5 rounds for time:

:30 L-sit

14/18-cal air bike

10 DB burpees (20/35 lb)

– Rest 2:00 between rounds.

– Use two dumbbells.

Stretching (Checkmark)

1 set:

1:00 couch stretch

1:00 upward dog

1:00 hand on rig chest opener stretch

Week Preview

Fri- Benchmark WOD “Nasty Girls” -air squats/ ring muscle up/ hang power clean

Sat- Push Jerks (heavy) / Double unders

Sun- C2B Pull-ups/ Row

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