Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Sets of:
30 Sec Easy/30 Sec Medium/30 Sec Hard on Machine
Then;
3 Sets of:
5/5 Plank + Knee Drive (Hold 3-5 Sec)
5 Hand Release Push Ups
5 RDL
5 Good Mornings
0-15 Min RT
Deadlift (3-3-Max Reps)
15-30 Min RT
GOAL: High Intensity Day
3 @ 70%
3 @ 80%
Max Reps @ 90%
-Fight hard for your last few reps but do not fail.
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Min:
25′ Front Rack Walking Lunge @ 2 x 50/35 lbs
8 DB Facing Burpees
25′ Front Rack Walking Lunges
4 Bar Muscle Ups (6 C2B/8 Push Ups)
30-55 Min RT
GOAL: Pacing in workouts with different types of exercises.
-Focus on breathing in the lunges
-Modify distance/weight for lunges.