Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 5 min
Mobility 2 min
Then 2 rounds:
10 burpees
10 Samson lunges
10 Squat therapy
10 muscle cleans
Metcon
Metcon (No Measure)
1.
1 & 1/4 Front squat
4-4-4-4-4
2.
5 rounds of
20 weighted single DB box step-ups 50/35
20 alternating dumbbell cleans
Rest 1 min
Extra Accessory
McKenzie Press ups
15 reps
Hold the top of every 5th rep for 10 seconds.
Do this nice and slow.