Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Plank
5 Back Squats (empty bar)
Strength
-4-5 sets to establish an 8 rep max
-while building only do 3-5 reps in a set
Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)
Workout
Workout Prep
3 sets:
3 Hang Power Cleans
2 Burpees
Metcon (Time)
“Mr. Slate”
Compete:
3 rounds
15 Hang Power Cleans (135/95)
15 Burpees
Fitness:
3 rounds
15 Hang Power Cleans (115/80)
15 Burpees
Wellness:
3 rounds
12 Hang Dumbbell Power Cleans (light)
12 Up Downs
Target time: 3-4 minutes
Time cap: 6 minutes
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose