Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
Then;
2 Sets of
5 Burpee
10 Beat Swings
10 Push Ups
15 Air Squats
0-15 Min RT
Metcon (Weight)
EMOM 8:
3 Rounds of
1 Power Clean
1 Hang Power Clean
1 Push Jerk
w/ a DB or KB
15-30 Min RT
Keep the same weight across all rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
24 Wallballs @ 20/16 lbs
24 Pistols
12 HSPU
24 DB Snatch @ 50/35 lbs
30-55 Min RT
Attempt to find a consisten pace with not too much increasing/decreasing in tempo.
Variation 1:
Air Squats
24 Push Ups
@ 35/25 lbs
Variation 2:
20 reps across
@ 14/10 lbs
@ 25/15 lbs