CrossFit Peak Dynamics – Group Class

Metcon

Metcon (Weight)

21 min EMOM:

Min 1) 15/12 Cal Row

Min 2) 12 Box Jump Overs (24/20)

Min 3) 3 Push Jerks (building)

Scale:

Push Jerks with 10 Alt. Arm DB Push Jerks (5 per arm) or 7 Push Press (Barbell) or 10 DB Push Press
The open workout on Saturday is a lot of shoulders with the snatch, burpees and BMU so be careful on the Push Jerks if you plan to do this workout. Go with a weight you can comfortably move.

Goal on each round is to be able to grab 10-15 seconds of rest before moving onto next movement.

“Cash Out”

Metcon (No Measure)

Complete 4 Rounds:

30 Russian Twist (25/15lb plate)

right into…

0:30 Parallete L-Sit or Hollow Hold

Rest 0:30 seconds
you can break from the L-Sit or Hollow Hold but get to 0:30 seconds. If the L-Sit is hard try keeping knees up without legs out in front