04 Jul CrossFit – Sun, Jul 5

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

Warm Up (Checkmark)

Warm-up and flush it out | 2:00

1 set:

2:00 jog, row, bike, or ski

260705 (Checkmark)

Program any Hero workout, make up a missed Hero workout from this week, or perform the active recovery session.

Active recovery session:

5:00 run, row, bike, or ski

2:00 couch stretch/side

1:00 rotational med-ball slam (10/15 lb)

5:00 run, row, bike, or ski

2:00 alternating Spiderman twists

2:00 straddle stretch

1:00 med-ball slams

5:00 run, row, bike, or ski

2:00 banded shoulder stretch/side

1:00 hand-to-hand kettlebell swings (26/35 lb)

5:00 run, row, bike, or ski

– During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Active recovery session:

3:00 run, row, bike, or ski

2:00 couch stretch/side

1:00 rotational med-ball slams (6/10 lb)

3:00 run, row, bike, or ski

2:00 alternating Spiderman twists

2:00 straddle stretch

1:00 med-ball slams

3:00 run, row, bike

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

Optional

3:00 stretch of choice

Week Preview

Mon- Rope climb/ Power Snatch

Tues- Front Squat for load

Wed- Push Press/ Toes-to-bar

Thurs- Row/ Double Unders/ Run

Fri- Deadlifts/ Burpee Box jump overs

Sat- Ring MU/ Row/ Wall balls

Sun- Bike/ HPSU/ Hang Power Cleans