South Park, Potrero Hill – CrossFit

260428 (AMRAP – Rounds)

-RX –

AMRAP 20 with a partner:

400-m run

Handstand walk (100 ft)

100 walking lunges

– Run together.

– Split the handstand walk evenly (50 ft each)

– Share the lunges as desired.

– INTERMEDIATE –

AMRAP 20 with a partner:

400-m run

20 handstand shoulder taps

80 walking lunges

– Run together.

– Split the handstand shoulder taps evenly (10 reps each)

– Share the lunges as desired.

-BEGINNER-

AMRAP 20 with a partner:

400-m run

Bear crawl (50 ft)

60 walking lunges

– Run together.

– Split the bear crawl evenly (25 ft each).

– Share the lunges as desired.

– MASTERS 55+ –

AMRAP 20 with a partner:

400-m run

Bear crawl (100 ft)

100 walking lunges

– Run together.

– Split the bear crawl evenly (50 ft each)

– Share the lunges as desired.

Skill Work (Checkmark)

Pre-workout skill

5 sets:

:20 handstand shoulder taps

:40 rest

– Choose from freestanding, heels against the wall, or toes against the wall.

Stretching (Checkmark)

1 set:

1:00 standing calf stretch

1:00 seated forward fold

Week Preview

Wed- Benchmark WOD “Andi”- empty bar, lots of reps

Thurs- L-sit/ bike/ DB burpees

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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