Friday, October 30th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility

then…

4 rounds

3 inchworms

6 jump squats

9 push press

12 Dead bugs (6/side)

Weightlifting

A: Push Press (4 x 4 @72-80%)

4 @72%

4 @77%

4 @75%

4 @80%

Time allotted: 12mins

Metcon

B: Metcon (Time)

15-12-9-6-3

DB Squat @2×50/35lbs

DB Facing Burpees

Rest 2mins

3-6-9-12-15

DB Squat @2×50/35lbs

DB Facing Burpees
Time cap: 17mins

Cool down

Easy walk 200m

Pigeon Stretch

Box Quad Stretch

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