Monday May 3, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 Mins

Mobility 2 Mins

then, 2-3 sets:

10 banded OH squat

10 banded strict press

5/leg glute bridge

10 box jump + step down

10 scap pullups

Back Squat (4×5 @65-75%)

15-35 Min RT

-Rest 60 seconds between sets.

-This is a deload week so we are focusing on good technique: knees out, chest up, dont let the ankles/heels collapse.

Metcon (4 Rounds for time)

E5MOM for 20 minutes:

12-9-6

Wallballs 20/14#

Pullups
35-55 Min RT

You should have atleast 1 minute rest at the end of each 5 minute round.