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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility 2 min (stretch out ankles and make sure calves and knees are feeling good)
then…
3 rounds:
10 dead bugs
10 supermans
10 scap bull ups
5 jump squats
5 box jumps
Weightlifting
A: Metcon (Time)
Pull Pull Pull Pyramid
3-6-9-12-9-6-3
-Strict pull-ups
-Bent over rows
-Hammer Curls
Earlier this week we did a Push Push Push workout… this workout is its cousin 😉
Metcon
B: Metcon (Distance)
Part 1: Max height box jump
Part 2: 7 min Emom doing 2- 3 HIGH box jumps (a little shy of your highest height from part 1)
***Make sure you are warm before doing this***
PART 1: 10 min to build/ work up to an explosive 2-foot take-off jump. Use your arms to get as much momentum as possible. You will realize this is perhaps more mentally vs physically challenging.
– feel free to add plates on top of your box
PART 2: being that this is 2-3 reps it should not get our breathing or heart rate very high. The focus is on power for each rep
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