Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
Then..
2 sets
5/5 Single leg Hip Thrust
15 Single Dumbbell bent over row
20 Plate in and out
10 box step ups
5 Burpees
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
20 Box jump overs 24/20″
20 DB hang clean @2 x 50/35lbs
Rest 5mins
AMRAP 5mins
10 Box jump overs 24/20″
10 DB hang clean @2 x 50/35lbs
Core
B: Metcon (No Measure)
Durante Core
5 Rounds:
-10 hollow rocks
-10 v-ups
-10 tuck ups
-10 sec hollow hold
rest 1 min
scale to the same number of reps for each movement do to all 4 movements unbroken
Cool down
1 set
45 seconds Pigeon Stretch on box/side
45 seconds Hamstring stretch on box/side
45 seconds Calf stretch on box/side