Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
mobility 2 min
then…
3 sets
-10/side banded side walk
-10 bent over row with bar
-5 tempo front squats with bar (32×1)
-5 box jumps
Weightlifting
A: Front Squat ( 5-5-5-5-5-5)
Clean plus 5 front squats.
You have 15 min to find your heavy set of 5
Metcon
B: Metcon (AMRAP – Rounds and Reps)
4 x 4 minutes AMRAP
12 DB Snatch @50/35lbs
12 Box jump over @ 24″/20”
2 min rest between AMRAPs
Total time: 22 minutes
Continue where you left off for one big score.
Cool down
Walk 200m
then
Side Lying Quad Stretch