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.