Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
then;
2 Sets of:
5/5 Reverse Plank + Knee Drive
5/5 Reverse Deficit Lunge (Hold 2 sec at bottom)
5 Burpee Broad Jump
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 Min
8 Burpees
10 DB Snatch Alt.
200m Run
15-45 Min RT
DB Snatch done unbroken every round. Burpees are slow and consistent. Catch your breath on yor run.
Metcon (No Measure)
3 Sets:
10/10 Half Kneeling Wall Ball overhead rotation (hip to hip)
20 Alt. Prone Leg Lifts