Monday, November 9th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility

3 rounds

10 air squats

10 box step-ups

10 KB swings

10 goodmornings

Metcon

B: Metcon (Time)

3 rounds of:

40 single DB box step-ups @50/35lb @24″/20″

30 Hang DB Snatch @50/35lbs

400m run, 500m row, 1k bike

rest 2 min after each round

Accessory

Metcon (No Measure)

3sets

5/5 scorpions

5/5 iron cross

3sec hold each rep

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