Monday, September 28th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

Couch stretch + Overhead reach 60sec/side

C. Specific

2 sets

-5 Back Squats

-20sec Front rack stretch on a racked BB/box/floor

-3 Tempo Front squats @5sec down


A: Front Squat (10 minutes to work up to a Heavy 3rep front Squat )

From Ground


B: Metcon (2 Rounds for time)

At the 0:00

5 rounds

12 Pull-ups

6 Snatch @155/105lbs

At the 10:00

5 rounds

12/9 Cal Bike/Row/Run 200m

6 Cleans @205/125lbs

Time cap: 20mins

Cool down

Bike or Row 2-3 minutes

Child’s pose + walk outs

60-90 seconds