20 Jul CrossFit – Tue, Jul 21

South Park, Potrero Hill – CrossFit

260721 (Time)

– RX –

10 rounds for time:

200-m run

1 legless rope climb (15/15 ft)

1 rope climb (15/15 ft)

– INTERMEDIATE –

8 rounds for time:

200-m run

2 rope climbs (15/15 ft)

– BEGINNER –

6 rounds for time:

200-m run

2 pull-to-stands

– MASTERS 55+ –

8 rounds for time:

200-m run

2 rope climbs (15/15 ft)

Skill Work (Checkmark)

Post-workout skill

3 sets:

25 hip extensions

OR

15 back extensions

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

Week Preview

Wed- Deadlift- 7×1, for load

Thurs- Strict T2b/ Row/ Sit-ups

Fri- Thrusters/ Wall walks

Sat- Tabata intervals: bike/ shuttle runs/ KBS

Sun- Partner WOD- HSPU/ Pistol/ Pull-ups