13 Aug CrossFit – Fri, Aug 14

South Park, Potrero Hill – CrossFit

Warm 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 deadlift

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Back Squat

Shoulder Press

Deadlift

Stretching (Checkmark)

1:00 foam roll glute/side

1:00 figure-4 stretch/side

At Home (AMRAP – Reps)

– AT-HOME –

3 sets for reps:

1:00 max-reps double-DB front squats squats (35/50 lb)

– Rest 3:00.

3 sets for reps:

1:00 max-reps double-DB shoulder presses (35/50 lb)

– Rest 3:00.

3 sets for reps:

1:00 max-reps double-DB deadlifts (35/50 lb)

– Rest 3:00.