CrossFit Peak Dynamics – Group Class
Part A.
Metcon (No Measure)
Super set x 4 Rounds
10 Alt Leg Front Rack Back Lunges
10 Single Leg KB RDL
*rest 2 min between each set and build each set
*10 reps per leg, don’t rush the movements and on the RDL, make sure to focus on hinging at the hip.
Performance
Metcon (Time)
5 Rounds for time:
8 Lateral Burpees over bar
4 Squat Cleans (185/125)
8 Toes to Bar
Sub: 4 Squat Cleans for any of the following;
1) 6 Front Squats
2) 6 KB Squat Cleans
3) 8 DB Squats
Fitness (alternative to Performance)
Metcon (Time)
25/20 Cal Bike “Buy in”
then…
5 Rounds of:
6 DB Power Cleans
4 Bar Touching Burpees
6 Knees to Elbow or TTB