CrossFit Peak Dynamics – Group Class
21 min EMOM:
Min 1) 15/12 Cal Row
Min 2) 12 Box Jump Overs (24/20)
Min 3) 3 Push Jerks (building)
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.
Metcon (No Measure)
Complete 4 Rounds:
30 Russian Twist (25/15lb plate)
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