Monday, October 19th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility

then…

3 rounds of

15 air squats

10 hollow rocks

10 medball cleans

Weightlifting

A: Clean

Clean (6 x 1+2)

6 sets @ascending

65-70-75-75-80-80%

1 Power Clean

2 Hang Squat Clean

Rest 2:00-2:30 between sets

Metcon

B: Metcon (Time)

3 rounds

800m Run

30 medball Sit-ups 20/14

30 Hang squat cleans 75/55
Cap 20mins

Cool down

McKenzie Press ups

10 total reps

Hold extension position on last rep for 10-20 seconds

()