Monday August 30, 2021

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:


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.