Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Light Cardio 3 min
Mobility 2 min ( worlds greatest stretch/inchworms)
then..
2 sets @empty bar
-5 RDL
-5 Clean pulls*
-5 tall cleans
-5 Front squats
*Keep elbows straight to promote using the legs and avoid early arm bending
Weightlifting
A: Clean (6-4-3-2-2-1-1-1)
Squat Clean:
6-4-4-3-2-2-1-1
(Building up to heavy single with perfect form)
18 min
Metcon
B: Metcon (No Measure)
Death by pull ups (strict)
(min 1- 1 pull up
min 2- 2 pull ups etc.)
then…
3 sets of
12-15 BB Curls
15-20 Banded pull aparts
(Superset)
Cool down
Childs pose and downward dog