Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 Mins:
2 sets:
30 sec air squat
30 sec box jump up/step down
30 sec PVC back squat (fight hard to hold that PVC in position)
30 sec inch worm w/ pushup
Mobility:
Ankle mobility
Squat therapy
0-15 Min RT
Back Squat
15-35 Min RT
-E90Sec for 12 mins
-3 reps @ 70%
-1 second pause at bottom
GOAL: Prep CNS to drive a heavy load from the bottom position
Metcon (4 Rounds for time)
E3MOM for 12 minutes (4 rounds):
12/10 cal row
10 alt. DB box step ups 2×50/35#
10 burpee box jump overs 24/20″
35-55 Min RT
GOAL: Improve lower body strength endurance