Friday, October 9th 2020

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

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