Friday August 28, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


7 Sets of:

1 Deadlift

1 Muscle Clean

1 Front Squat

1 Cluster
0-15 Min RT

Deadlift and Clean (7-7-7-7-7)

5 Sets of:

5 Deadlift

1 Power Clean

1 Squat Clean
15-30 Min RT

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
30-55 Min RT

-This is a lot of volume for our core. Please, please, please scale the volume down to 40, 30, or 20 sit ups/back extensions

-For back extensions we will perform barbell good mornings or lying prone leg raises.

-If we scale the core we will scale the run.