Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility
Rotating 90/90 Hip stretch
60sec
Then…
2 sets @empty bar
-7 Front rack elbow rotations
-7 Tempo Front Squats @4ec down
-30s deep squat T spine rotations
-30s tall box jumps
Weightlifting
A: Front Squat (Work up to a heavy paused 1rep )
Work up to a heavy Paused Front Squat (1 rep) 2sec bottom
Then
2 x 2 @90%
TC: 15mins
Scoring: Score the weight of the heavy single
Scaling Options:
Beginner:
Front Squat
Every 2mins x 12mins
2 heavy reps @3 sec down
Intermediate:
As written
COMP:
Front Squat
3 x 3 @80%
Metcon
B: Metcon (Time)
For time
6 rounds of:
5 Power Clean @155/105lbs
10 abmat sit-ups
Extra Accessory
Metcon (No Measure)
Lower Body flow
Use ours or make up your own. After a heavy day like this, it’s time to unwind.