Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets
10 Jumping Split Squat
10/10 Tall Kneeling Press
10 Inch Worm
0-15 Min RT
Metcon (Time)
E4MOM x 4
15/12 Cal Machine
+
2 Rounds:
8 HSPU
12 DB Snatch*
15-40 Min RT
*Snatches all one arm first round and all other arm second round.
You want a minimum 1:00 rest after the work in your 4 min round.
Metcon (No Measure)
3 RNFT:
10/10 KB Half Winshield Wipers
10/10 Tall Kneeling KB Windmill
30 KB Straight Leg Rotational lifts
45-55 Min RT