Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Set
5/5 KB Thrusters
5/5 KB Single Leg RDL + Clean
5 Broad Jump
0-15 Min RT
Snatch (5×3 Every 2:00 Min)
15-30 Min RT
-Start very low. Squat snatch if you have them. Build in weight. Finish at no more than 80% 1RM.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
12/10 Cal Row/Bike/Run 100-200m
6-12 HSPU
24 DB Step Ups 1 DB/KB Held Anyway
30-55 Min RT
Be very conservatibe with the difficulty of HSPU mod/res you choose. We want to ease our way back into it. Something that can be done unbroken in the beginning and then possibly split into 2 sets near the end.