Peninsula CrossFit – CrossFit
Warm Up 40 (No Measure)
2:00 Min Double Unders/Skipping
20 PVC Thrusters
20 PVC Pass Throughs
20 Duck Walks (half forward/back)
10 Superman (holding PVC)
10 Hollow Hold (holding PVC)
+
2 RNFT:
10 Hydrant w/ leg extension (/side)
10 Rainbows (/side)
Deadlift (3 reps EMOM for 8 minutes)
70-80% of 3RM
These are for quality, maintain back alignment.
Metcon (Time)
4 rounds:
50 air squats
30 hang power cleans @ 95/65lb
20 toes to bar
*20 min time cap.
Scale 1:
50 air squats
30 hang power cleans @ 75/55lb
15 toes to bar
Scale 2:
40 air squats
30 hang power cleans at 55/35lb
20 knee raises
Metcon (No Measure)
Accessory work (if time permits):
4 rounds:
15 body saws
15 hip extensions