08 Jan CrossFit – Fri, Jan 9

South Park, Potrero Hill – CrossFit

260109 (AMRAP – Reps)

– RX –

3 rounds:

On a 1:30 clock:

Handstand walk (50 ft)

Max-reps knees-to-elbows

1:30 rest

On a 1:30 clock:

Handstand walk (50 ft)

Max-reps walking lunges

1:30 rest

– INTERMEDIATE –

3 rounds:

On a 1:30 clock:

Handstand walk (25 ft) or 20 alternating shoulder taps

Max-reps knees-to-chest

1:30 rest

On a 1:30 clock:

Handstand walk (25 ft) or 20 alternating shoulder taps

Max-reps walking lunges

1:30 rest

– BEGINNER –

3 rounds:

On a 1:00 clock:

Bear crawl (50 ft)

Max-reps hanging knee raises

2:00 rest

On a 1:00 clock:

Bear crawl (50 ft)

Max-reps walking lunges

2:00 rest

– MASTERS 55+ –

3 rounds:

On a 1:30 clock:

Handstand walk (25 ft) or 20 alternating shoulder taps

Max-reps knees-to-elbows

1:30 rest

On a 1:30 clock:

Handstand walk (25 ft) or 20 alternating shoulder taps

Max-reps walking lunges

1:30 rest

Skill Work (Checkmark)

Post-workout accessory

3 sets:

10 ATY raises

20 banded pull-aparts

Stretching (Checkmark)

1 set:

1:00 child’s pose

1:00 banded shoulder stretch/arm

Week Preview

Sat- Row/ Burpee/ DB snatch

Sun- Front squats/ DU