09 Jul CrossFit – Fri, Jul 10

Announcements

Swap & Drop Women’s Only Event

July 11th 1-3 @ PH

This is a clothing swap and deadlift session. There is unlimited spaces for PH & SP athletes.

We have 10 free spots available for non-members who’d like to learn how to deadlift.

Please reserve your spot in Wodify.

Any clothing left over will be donated.

South Park, Potrero Hill – CrossFit

260710 (AMRAP – Reps)

– RX –

AMRAP 10:

3 burpee box jump-overs (20/24 in)

3 deadlifts (155/225 lb)

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

etc …

– INTERMEDIATE –

AMRAP 10:

3 burpee box jump-overs (20/24 in)

3 deadlifts (105/155 lb)

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

etc …

– BEGINNER –

AMRAP 10:

3 burpee box step-overs (12/20 in)

3 deadlifts (55/75 lb)

6 burpee box step-overs

6 deadlifts

9 burpee box step-overs

9 deadlifts

etc …

– MASTERS 55+ –

AMRAP 10:

3 burpee box jump-overs (20/24 in)

3 deadlifts (105/155 lb)

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Skill Work (Checkmark)

Post-workout accessory

8 sets:

:20 Russian twists (14/20 lb)

:10 rest

:20 hollow rocks

:10 rest

Stretching (Checkmark)

1 set:

1:00 foamroll calves

1:00 foamroll hamstrings

1:00 foamroll quads

1:00 foamroll lats

Week Preview

Sat- Ring MU/ Row/ Wall balls

Sun- Bike/ HPSU/ Hang Power Cleans