Peninsula CrossFit – CrossFit
Festivus Games training tonight at 6:00pm!
Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
10 Samson Lunge
10 HR Push Ups
60 Sec Handstand Hold
200′ OH Plate Walking
10 Squat Jumps
Clean and Jerk Technical (5×3 @ 50-60%)
5 Sets:
1 Squat Clean
1 Squat Clean Thruster
1 Squat Clean into Split Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
50 DB Overhead Lunge @ 50/35
50 DB Box Step Ups @ 24/20″
50 HSPU
200′ Handstand Walk
Very similar to 19.3. Minimum 5′ increments for handstand walks. Every 5′ of handstand walk is 1 rep. If overhead walking lunge don’t work for us bring the dumbbell into the front rack.
Scale 1:
@ 35/25
Modified HSPU
2 Min Handstand Hold
Scale 1:
@ 25/15
Front Rack Walking lunge
L-Sit DB Press
200′ Plate OH Walking lunge.
Metcon (No Measure)
Cool Down:
3 x 45 Sec of:
Prone Angel Lying on Floor (no weight)