07 Jul CrossFit – Wed, Jul 8

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

260708 (Time)

– RX –

5 rounds for time:

15 push presses (105/155 lb)

20 toes-to-bars

– INTERMEDIATE –

5 rounds for time:

15 push presses (75/115 lb)

20 knee raises to chest height

– BEGINNER –

5 rounds for time:

10 push presses (35/45 lb)

10 hanging knee raises

– MASTERS 55+ –

5 rounds for time:

12 push presses (75/115 lb)

12 toes-to-bars

Skill Work (Checkmark)

Pre-workout strength

EMOM 8:

1 clean + push press

– Increase weight across as many sets as possible.

Stretching (Checkmark)

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

Week Preview

Thurs- Row/ Double Unders/ Run

Fri- Deadlifts/ Burpee Box jump overs

Sat- Ring MU/ Row/ Wall balls

Sun- Bike/ HPSU/ Hang Power Cleans