Peninsula CrossFit – CrossFit
No 5pm or 6pm class today, all other classes are on. Happy New Year!!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: Goblet Squat Hold + Shift 3×10 Sec/side
2 Sets of:
7 Muscle Cleans
7 Elbow Rotations
7 Front Squat
7 Shoulder Press
Clean and Jerk Complex (5-4-3-2-1)
Build up in weight. In the round of 5 you are performing 5 reps at each movement and so on.
Once warm there will be a 10 minute window to complete all the work.
70 DB Burpee Step Over @ 50/35 lbs and 24/20″
**15 Min Time Cap**
That’s just over 1 minute for 7 reps. Perform these like a bar facing burpee where you must face the box.
50 Reps @ 35/25
50 Reps @ 25/15 and 20/16″