Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
10 Alt. Banded Psoas March
10 Alt. Cossack Lunge
10 Shoulder Press
5 Push Press
5 Push Jerk
0-15 Min RT
Push Jerk (5 x 3 2:00 Min)
15-30 Min RT
-Start low and end no higher than 70% 1RM.
Metcon (Time)
12-9-6-9-12
Deadlift
Lateral Burpee Over Bar
30-55 Min RT
Go on the heavier side for your deadlifts.