23 Jul CrossFit – Fri, Jul 24

South Park, Potrero Hill – CrossFit

260724 (Time)

– RX –

For time:

6-5-4-3-2-1

Thrusters (115/165 lb)

1-2-3-4-5-6

Wall walks

– Perform 30 double-unders after each round.

– INTERMEDIATE –

For time:

5-4-3-2-1

Thrusters (75/115 lb)

1-2-3-4-5

Wall walks

– Perform 15 double-unders after each round.

– BEGINNER –

For time:

5-4-3-2-1

Thrusters (35/45 lb)

1-2-3-4-5

Inchworm + push-ups from the knees

– Perform 30 single-unders after each round.

– MASTERS 55+ –

For time:

5-4-3-2-1

Thrusters (75/115 lb)

1-2-3-4-5

Wall walks

– Perform 15 double-unders after each round.

Skill Work (Checkmark)

Pre-workout strength

For load:

3-3-3-3-3

Thrusters

– Build to working weight or just above.

– This should come from the ground, so emphasize a clean to start each set.

Stretching (Checkmark)

1 set:

2:00 recovery bike or walk

:30 pigeon stretch/side

1:00 child’s pose

Week Preview

Sat- Tabata intervals: bike/ shuttle runs/ KBS

Sun- Partner WOD- HSPU/ Pistol/ Pull-ups

Mon- Running intervals