Friday May 7, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 Mins

Mobility 2 Mins

then, 3 sets:

10 PVC rotations

10 elbows in pushups

10 scap pullups

5 inch worms
0-15 Min RT

Metcon (AMRAP – Reps)

5 rounds for reps:

1 min alt DB snatch 50/35#

1 min HSPU

1 min calorie bike/row

1 min rest
30-55 Min RT

Metcon (No Measure)

EMOM 12 mins:

Odd: 15-20 banded strict press

Even: 15-20 banded tricep extensions
15-30 Min RT

Ensure you are not working more than 30 seconds in each minute