Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
Then…
3 rounds of:
5 burpees
5 tuck jumps
10 glute bridge
10 thrusters
10 hollow rocks
Weightlifting
Bulgarian Split Squat
3×8/leg AHAP hugging a DBall, or holding a DB or KB in front rack.
Time allotted: 15mins
Metcon
B: Metcon (5 Rounds for time)
5 Rounds, each for time
10 Thrusters 95/65 lbs
25 V-ups
10 Bar facing burpees
Rest 1min
Time cap: 18mins
Cool down
Easy 1-300m walk
+
Kneeling quad stretch