13 Jun CrossFit – Sun, Jun 14

South Park, Potrero Hill – CrossFit

Sliding Doors (AMRAP – Rounds and Reps)

– RX –

AMRAP 30:

400-m plate carry (45/45 lb)

5 deadlifts

10 strict toes-to-bars

– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

– INTERMEDIATE –

AMRAP 30:

400-m plate carry (45/45 lb)

5 deadlifts

5 strict toes-to-bars

– Increase the load on the deadlift each round.

– BEGINNER –

Every 5:00 for 6 rounds:

200-m plate carry (10/10 lb)

5 deadlifts

10 hanging knee raises

– Start light and increase deadlift load as mechanics and consistency allow.

– MASTERS 55+ –

AMRAP 30:

400-m plate carry (45/45 lb)

5 deadlifts

5 strict toes-to-bars

– Increase the load on the deadlift each round.

Skill Work (Checkmark)

Pre-workout strength

4 sets:

5 deadlifts

– build in load to establish the first working load for the workout.

Stretching (Checkmark)

1 set:

200-meter walk

10 hamstring scoops

1:00 alternating Spiderman stretch

10 leg swings/side

:30 tricep stretch/side

Week Preview

Mon- Bench press/ C2B pull-ups