Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 Plate 90/90 (shoulders)
10 Good Morning
10 Snatch Grip Behind the Neck Thrusters
10 Deadlift (3-5 Sec negative)
Back Squat (12 x 2 @ 50-60%)
1 1/4 Squats
https://www.youtube.com/watch?v=wbo39M1IGOg
Rest 30 Sec between Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
12 185/135 Deadlift
12 Burpee Over Bar
200m Run
Rest 30 Sec
Variation 1:
135/95
@ 10 Burpee
Variation 2:
95/65
@ 8 Burpee
100m