Potrero Hill – CrossFit

Warm up (Checkmark)

Dynamic warm-up | 10:00

1 set:

1:30 bike or row at an easy pace

1:00 foam roll lats, each side

15 sumo stance good mornings

1:30 bike or row at an easy pace

1:00 foam roll glutes, each side

15 unweighted good mornings

Sunday is for ____ (5 Rounds for calories)

– RX –

EMOM 15:

Min 1 | 15 toes-to-bars

Min 2 | :30 bike for calories

Min 3 | 20 hip extensions

– INTERMEDIATE –

EMOM 15:

Min 1 | 10 toes-to-bars

Min 2 | :30 bike for calories

Min 3 | 20 hip extensions

– BEGINNER –

EMOM 15:

Min 1 | 15 kipping knee raises

Min 2 | :30 bike for calories

Min 3 | barbell good mornings

– MASTERS 55+ –

EMOM 15:

Min 1 | 10 toes-to-bars

Min 2 | :30 bike for calories

Min 3 | 20 hip extensions

Stretching (Checkmark)

1 set:

400-m recovery jog or 500-m row

1:00 Samson to elbow to instep/side

1:00 pigeon stretch/side

At Home (Checkmark)

– AT-HOME –

EMOM 15:

Min 1 | 15 candlesticks

Min 2 | :30 sprint

Min 3 | 20 good mornings

– Sprint :15 out and back.

The post CrossFit – Sun, Apr 26 appeared first on CrossFit Potrero Hill.