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