Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min (Attempt to nose breath the entire time)
Mobility: Goblet Squat Hold+Shift 3 x 30 sec
Then;
5/5 Front Rack Barbell lunge
10 RDL
5 Jump Squat w/ empty bar
30 Sec Elbow Plank
0-15 Min RT
Front Squat (3-2-2-1-1)
15-30 Min RT
**This is not a MAX, just go heavy**
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
12 Burpees
10 Box Jump Over @ 24/20″
8 Hang Power Clean @ 135/96
30-55 Min RT
Flirt with the dark zone!
Variation 1:
10
8
6 @ 95/65
Variation 2:
10
8 @ 20/16″
6 @ 65/45