Sunday, November 22nd 2020

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.