Peninsula CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
10 DB Step-Up Overs @ 2 x 50/35 lbs & 24/20″
15 Burpee Box Jumps @ 24/20″
20 Feet Weighted Sit-Ups
15-40 Min RT
GOAL: Endurance
-Step-ups shold be unbroken.
-Play with different techniques on your burpees.
-Control every rep of the sit -ups, don’t just flop back. Come back/down under control.
McGill Big 3 – Modified (No Measure)
5-4-3-2-1 Bird Dog*
5-4-3-2-1 Dead Bug*
30 Sec/Side Side Plank, elbow
40-55 Min RT
GOAL: Core Stability
*Hold every Rep for 5-7 sec*