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.