South Park, Potrero Hill - CrossFitWarm up (Checkmark) Dynamic warm-up | 10:00 2 sets: 3:00 jog, bike, or row 10 jumping jacks 10 alternating Spiderman stretches 10 PVC good mornings 5 PVC pass-throughs 5 PVC behind-the-neck presses 5 PVC overhead squats260816 (AMRAP - Reps) - RX - For reps: 1:00 double-unders 1:00 snatches (125/185 lb) 2:00...
South Park, Potrero Hill - CrossFitMetcon (Checkmark) Workout prep | 11:00 1 set: 200-meter run 3 sets: 10 air squats 3 burpees 5 push presses 3 pull-ups 5 power cleans 1 set: 200-meter run“LGOP” (Little Groups of Paratroopers) (Time) - RX - For time, in teams of 2-4: 1,940-m run, together 250 air squats, split...
South Park, Potrero Hill - CrossFitWarm up (Checkmark) Dynamic warm-up | 7:00 3 sets: 1:00 jog, bike, or row 10 air squats 10 PVC good mornings 10 PVC shoulder presses - Pick up the pace with each set.Community Cup Event 2 (Weight) - RX - For max load: 1-rep-max back squat 1-rep-max press 1-rep-max...
South Park, Potrero Hill - CrossFitWarm up (Checkmark) Dynamic warm-up | 9:00 2 sets: 1:15 Echo bike :20 hollow hold :20 arch hold :20 bar hang 10 single-leg toe touches/side260813 (Time) - RX - 3 rounds for time: 30 toes-to-bars 3 rope climbs (15/15 ft) 24/30-cal Echo bike - INTERMEDIATE - 3 rounds for time: 20...
South Park, Potrero Hill - CrossFitWarm up (Checkmark) Dynamic warm-up | 9:00 1 set: 8 shuttle runs :30 hollow body hold 20 elbow-to-insteps 10 Cobra to down-dog 1 set: 6 shuttle runs :30 pike or handstand hold 10 forward-step lunges 10 reverse lunges 10 push-ups 1 set: 4 shuttle runs 20 walking lunges 10 pike push-ups260812 (Time)...
South Park, Potrero Hill - CrossFitWarm up (Checkmark) Dynamic warm-up | 8:00 1 set: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 1 set: 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 1 set: 10 unweighted good mornings 20...
South Park, Potrero Hill - CrossFit260810 (5 Rounds for time ↓ shorter is better) - RX - 5 sets, each for time: 15 box jump-overs (20/24 in) 12 DB deadlifts (35/50 lb) 9 DB hang power cleans 6 DB shoulder-to-overheads - Rest exactly 2:00 between sets. - Use two dumbbells. - INTERMEDIATE...
Potrero Hill - CrossFit260806 (Time) - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30 KB swings...
South Park - HYROX 90 minsWOD (Time)For Time Partner WOD 100-80-60-40-20 Ski/Bike/Row Calories Wall Balls 20/14 *1000m Run After Every Round *Break Up Work As Needed, Run Together Lv 3: 20/14 Lv 2: 14/10 Lv 1: 10/8...
South Park - CrossFitWarm Up (Checkmark) Dynamic warm-up | 5:00 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees260806 (Time) - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m...