Peninsula CrossFit – CrossFit
Warm Up 26 (No Measure)
10 Wall Ball Squats
10 Wall Ball Sit Up and throws
10 Wall Ball Overhead Lunge
x2
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Deadlift (8×2 + Bands @ 30-50%)
-Use perfect form to lift the bar as fast as possible. Keep bar close to body. Use bands if you want/can. Don’t just go to 50% because you can, only go to 50% if you should.
Metcon (Time)
5 RFT:
20 Step Up Overs @ 50/35 lbs DB and 24/20″
5 Hang Power Clean @ 155/115
5 Push Jerks @ @155/115
Rest 30 Sec
**18 Min Time Cap**
-Use one DB for step up overs, hold however you’d like. The point of this workout is to work on barbell cycling when under fatigue. We should be endeavoring to perform all barbell movements unbroken.
Scale 1:
@ 40/30 lbs DB and 20/16″ box
@ 115/80
Scale 2:
@ 35/25 lbs DB @ 20/16″ box
@ 75/55