Tuesday July 20, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

150-300 Single Skips

25′ Bear Crawl

2 Sets of:

5/5 Dead Bug

5/5 Bird Dog

5 Hang Power Clean

5/5 Elbow Rotations
0-15 Min RT

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

8 Hang Power Cleans @ 115/75 lbs

50 Double Unders
15-30 Min RT

GOAL: Light and medium length metcon.

-The wieght on the bar should feel light for you, adjust accordingly.

-Focus on breathing in the double unders.

Metcon (4 Rounds for reps)

4 Sets of:

Max Set T2B

Max L-Sit Hold (from hang)

30 Sec/side Side Plank

Rest 60 Sec
30-55 Min RT

GOAL: Core strength and improve control in range of motion.

*Score is reps from T2B

-We should be able to hold at least 10 sec on the L-sit, bend knees if required.

-Keep a quick rest between T2B and L-sit.