Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
7 Samson Lunge
7 Push Up
7 Plate G2OH
7 Air Squats
0-15 Min RT
Metcon (Time)
21-15-9
Wallball
OH Lunge (Plate)
Pistol
Rest 3 Min
21-15-9
Wallball
OH Lunge (Plate)
Push Ups
15-45 Min RT
-Sub pistols for x2 air squats
Metcon (No Measure)
3 RNFT:
10/10 Side Plank DB Raise
10/10 One leg DB RDL DL
45-55 Min RT