South Park, Potrero Hill – CrossFit

260504 (Time)

– RX –

75-50-25 reps for time:

Wall-ball shots (14/20 lb)

AbMat sit-ups

Calorie bike

– Women bike 60-40-20 calories.

– INTERMEDIATE –

50-35-15 reps for time:

Wall-ball shots (10/14 lb)

AbMat sit-ups

Calorie bike

– Women bike 40-25-10 calories.

– BEGINNER –

30-20-10 reps for time:

Wall-ball shots (6/10 lb)

AbMat sit-ups

Calorie bike

– Women bike 20-15-10 calories.

– MASTERS 55+ –

50-35-15 reps for time:

Wall-ball shots (10/14 lb)

AbMat sit-ups

Calorie bike

– Women bike 40-25-10 calories.

Stretching (Checkmark)

1 set:

1:00 foam roll/quad

1:00 couch stretch/leg

1:00 calf stretch/leg

Week Preview

Tues- Box jumps/ Bench press

Wed- Run/ Deadifts (heavy)

Thurs- Row/ DU

Fri- Snatch, increasing load

Sat- Benchmark WOD “Cindy”

Sun- Farmer carry/ GHD Sit-ups/Dbl DB Russian Swings

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