12 Aug CrossFit – Thu, Aug 13

South Park, Potrero Hill – CrossFit

Warm up (Checkmark)

Dynamic warm-up | 9:00

2 sets:

1:15 Echo bike

:20 hollow hold

:20 arch hold

:20 bar hang

10 single-leg toe touches/side

260813 (Time)

– RX –

3 rounds for time:

30 toes-to-bars

3 rope climbs (15/15 ft)

24/30-cal Echo bike

– INTERMEDIATE –

3 rounds for time:

20 toes-to-bars

2 rope climbs to (12/12 ft)

18/24-cal Echo bike

– BEGINNER –

3 rounds for time:

15 hanging knee raises

3 laying pull-to-stands

12/18-cal Echo bike

– MASTERS 55+ –

3 rounds for time:

20 toes-to-bars

2 rope climbs

18/24-cal Echo bike

Skill Work (Checkmark)

Post-workout accessory

Accumulate:

3:00 GHD Superman hold

– Advanced athletes can add load.

Stretching (Checkmark)

1 set:

1:00 child’s pose

1:00 Cobra stretch

At Home (Time)

– AT-HOME –

3 rounds for time:

30 V-ups

20 alternating dumbbell rows in a plank (35/50 lb)

10 shuttle runs

– Use two dumbbells.

– 1 shuttle is 25 ft down and back.