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