10 Aug CrossFit – Tue, Aug 11

South Park, Potrero Hill – CrossFit

Warm up (Checkmark)

Dynamic warm-up | 8:00

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set:

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

5k Row (Time)

Max Effort 5k Row
– RX –

For time:

5,000-m row

– MASTERS 55+ –

Same as Rx’d

260811 (Time)

– RX –

For time:

5,000-m row

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

On a 20:00 clock:

Row for distance

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

1 set:

1:00 frog stretch

1:00 couch stretch/leg

At Home (Time)

– AT-HOME –

For time:

5,000-m run