Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
2 rounds
– 10 rotating scorpions
– 10 hollow rocks
-5 Barbell elbow rotations
-5 Strict Press
-5 pause air squats
Weightlifting
A: Metcon (Weight)
5 x 5 Tempo strict press 32×1
with Barbell
Time allotted: 10mins
3 sec down
2 sec hold at bottom
1 sec up
Conditioning
B: Metcon (Time)
3 rounds
400m Row, Bike 1,000m or 120 DU
800m Run
60 seconds recovery Air Squat*
*1 squat every 3 sec for 60sec
Time cap: 20mins
Cool down
Roll out calves and quads