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