Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
then…
4 rounds
5 inchworms
5 good mornings
5/side elbow rotations
5 Front squats
5/leg Single leg RDL
Weightlifting
A: Metcon (Weight)
Front Rack Lunges
4 x 12-16 alternating @RPE 8/10
Rest 60 seconds between sets
Time Allotted: 15mins
Metcon
B: Metcon (Time)
5 rounds for time
8 DB Power cleans 2×50/35lbs
10 Over unders 24/20″
Time Cap: 15mins
()
Cool down
Easy row or bike 3 minutes
Couch stretch
60 seconds/side