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