10 Jan CrossFit – Sun, Jan 11

South Park, Potrero Hill – CrossFit

Warm-up (No Measure)

Dynamic squat warm-up | 8:00

On 6:00 clock:

20 single-unders

10 banded side-steps in each direction

10 alternating leg crossovers

10 alternating standing quad stretches

5 alternating elbow-up front-rack stretches

5 stiff-leg deadlift + squats

260111 (Time)

– RX –

5 rounds for time of:

15 front squats (75/115 lb)

60 double-unders

– INTERMEDIATE –

5 rounds for time of:

15 front squats (65/95 lb)

30 double-unders

– BEGINNER –

5 rounds for time of:

10 front squats (35/45 lb)

30 single-unders

– MASTERS 55+ –

5 rounds for time of:

15 front squats (55/75 lb)

40 double-unders

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

50 weighted GHD hip extensions

Stretching (Checkmark)

2 rounds:

:30 calf roll/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

– AT-HOME –

5 rounds for time of:

15 DB front squats (35/50 lb)

60 double-unders

– Use two dumbbells.