Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
Mobility 2
then…
3 rounds:
10 good mornings
10 Muscle cleans
10 bird dog
10 deadbug
Weightlifting
3-Position Squat Clean (3-3-3-3-3 )
Mid thigh
Knee
Floor
12 min to build to heavy single complex
RDL Tempo
5-5-5-5
tempo: 32×1
Weight Lifting (3×10/side)
Bulgarian Split Squats
Accessory
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.