Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: Thoracic mobility of you choice.
Then;
2 Sets
10 PVC Pass Through
10 Front Squat
10 Overhead Squat
10 Shoulder Extension
0-15 Min RT
Overhead Squat (6×3)
15-35 Min RT
Rest 2 Min Between sets.
We are only doing overhead squats or front squats. Not Both. If you don’t possess the necessary mobility or technique to perform overhead squats you will front squat.
Front Squat (6×3)
15-35 Min RT
Rest 2 Min Between sets.
We are only doing overhead squats or front squats. Not Both. If you don’t possess the necessary mobility or technique to perform overhead squats you will front squat.
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Mins:
21 Pull Ups
15 Deadlift @ 205/145
Length of Building (Out back door, to driveway, to fence, to back door)
35-55 Min RT
Variation 1:
15 Modified Pull Up
@ 155/105
Variation 2:
15 Ring Row
@ 115/85
If we don’t have pull ups we want them. For our modified pull ups we should put less emphasis on banded pull ups (they offer to much assistance in the portion of the pull up we need the most development). Perform more box assisted pull ups, negatives, and rings rows.