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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
Mobility 2
then…
2 sets with an empty bar
8 elbow rotations
8 front squats
8 muscle cleans
8 push press
10 box step ups
Metcon
A: Metcon (Time)
30-20-10-20-30 Box jump overs or step-up overs @ 24/20″
8 Clean and jerks between each set 115/75
Scale so that the Clean and Jerks are not being done in more than 2 sets
Extra Accessory
Metcon (No Measure)
Core
3sets
30sec side plank left
30sec front plank
30sec side plank right
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