Monday August 10, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of

10 PVC Kneeling Thrusters

10 Hang Muscle Snatch

10 PVC Prone Press

10 Jumping Lunges
0-15 Min RT

Metcon (Time)

2 Rounds:

15 DB Snatch @ Heavy

100m Run

Rest 2 Minutes

2 Rounds:

15 DB OH Squat @ Heavy

100m Run

Rest 2 Min

2 Rounds:

15 DB Clean and Press @ Heavy

100m Run

**Round 1 Right Side/Round 2 Left Side**
15-40 Min RT

-There is lots of rest built into this workout. It Should be done at high intensity.

-Use a DB or KB. Go heavy for you.

Metcon (No Measure)


30 Toe Touches

10/10 Side Plank Raise

30 Prone Single Leg Lifts
40-55 Min RT