09 Apr CrossFit – Fri, Apr 10

Posted at 20:00h in Uncategorized by

South Park, Potrero Hill – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– RX –

5 rounds for time of:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (14/20 lb) (9/10 ft)

– INTERMEDIATE –

4 rounds for time:

400-m run

20 box jumps (20/24 in)

30 wall-ball shots (10/14 lb) (9/10 ft)

– BEGINNER –

4 rounds for time:

200-m run

20 box jumps (12/12 in)

20 wall-ball shots (6/10 lb) (8/9 ft)

– MASTERS 55+ –

5 rounds for time of:

400-m run

30 box jumps (20/24 in)

30 wall-ball shots (10/20 lb) (9/9 ft)

– Step down from the box.

Stretching (Checkmark)

1 set:

100-m recovery walk

1:00 Samson stretch/side

1:00 elevated pigeon stretch/side

Week Preview

Sat- Row/ Muscle-ups

Sun- HSPU/ Bike

Mon- Squat clean for load

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