06 Jul CrossFit – Tue, Jul 7

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

Front Squat

– RX –

On a 20:00 clock:

Build to a 3-rep-max front squat

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout skill

3 sets:

20 weighted single-leg squats

Or

20 alternating weighted reverse lunges

– Rest 1:30 between sets.

– Use one or two dumbbells to add loading.

Stretching (Checkmark)

2 sets:

1:00 foam roll quads

:30 Samson stretch/leg

Week Preview

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