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