12 Jun CrossFit – Wed, Jun 12

Potrero Hill, South Park – CrossFit

Midline Warm-up (8 Rounds for reps)

Alternating Tabata for 4 rounds of each movement (20 sec on/ 10 sec off- 8 x)

Hollow hold

Arch hold

Explosive Cycles (5 Rounds for reps)

3 min AMRAP/ 1 min rest- 5x

6 Clapping Push-ups

9 Box Jumps, 24/20″

12 RKBS

Lv1: 35/25

Lv2: 53/35

Lv3: 70/53

restart AMRAP each cycle

Scale Option:

3 Clapping Push-up

6 Box Jumps

9 RKBS

Week Preview

Thurs- pull-up technique + benchmark WOD (run +pull-up)

Fri- Jerks + short metcon

Sat- Hopper WOD

Sun-Long/ light Memorial WOD for Shipyard CrossFit Coach