Friday May 20, 2022

Peninsula CrossFit – CrossFit

Metcon (Weight)

3 Sets

5 Back Squat with 5 Sec Neg @ moderate

Rest 30 Sec

10-30sec L-Sit or Tuck L-Sit hold

Rest 1 Mins
15-30 Min RT

Take 1-2 Warm Up Sets to dial in the Squat tempo and weight. Don’t count these towards your working sets.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP @ 75-80% Effort

40/32 Cal Row

10 Rower Pike Up

10 KB Front Rack Tall Kneeling to Standing 53/35lbs

100 feet KB Rack Carry 53/35lbs
30-55 Min RT

*Rower Pike Up Sub – Tall Plank to Alternating Toe Touch

-Sub 30/25 Cal Bike

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