Peninsula CrossFit – CrossFit
Back Squat (5 x 1 @ 90%)
15 – 30 Min RT
GOAL: Squat intensity
-Warmup to your 90% and then perform 5 heavy singles with 90-120 secs rest between.
-Focus on creating as much tension as possible on your descent, and spread the floor with your legs.
-Focus on pushing the floor away and exploding through the bar on your ascent.
6 Burpee C2B
25 double unders
30-55 Min RT
GOAL: Gymnastics endurance
-The focus in this workout is the Burpee C2B. Try to use the DU as recovery, stay relaxed and control your breathing.
-If you normally use a band for C2B, today instead do burpee jumping pullups with a tempo negative.