Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Cardio
2 Mins Mobility:
Goblet Squat hold and Hamstring Stretch
3 sets, with PVC:
10 back squats
10 sots press
10 good mornings
5/5 glute bridge
Back Squat (30 reps for time @ 70% of 1RM)
15-30 Min RT
-Over the past 3 weeks we worked on increasing our strength. Now we apply this to CrossFit style training and incorporate some speed.
-The weight on the bar should allow you to do sets of atleast 5 reps in the beginning
Metcon (Time)
This is simply a place to record your time on the back squat piece
Metcon (Time)
For Time:
21-18-15-12-9-6-3
DB Deadlifts 2×50/35#
Ab Mat Situps
35-55 Min RT
-DB weight shouldn’t be too heavy for you, aim to go unbroken each set.