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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
mobility 2
3 rounds:
5 tempo front squat
5 burpees
30-sec hollow hold
Strength:
Front Squat
3-3-3-3-3-3
This is meant to get heavy. Good form is critical (no hunching forward) we have 20 min for this when it starts to get heavy rest 2.5-3 min between sets)
20 min
DB/KB strict Press
4×8-12
10 min
10 min of plank
(every time you break you do 15-20 banded pull aparts)
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