Peninsula CrossFit – CrossFit
Warm-up (No Measure)
2 Sets of:
50’/Arm Bottom Up KB Carry
5/5 Dead Bug KB Pull Over
5/5 Single Leg KB RDL + Knee Drive
25′ Burpee Broad Jump
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
5 Burpees
5 Push Jerk @ 135/95 lbs
5 Box Jumps @ 24/20″
15-30 Min RT
GOAL: Push Jerk Focus
-Be consistent and don’t push too hard.
-The Focus is on high quality psuh jerks.
**Rest 5 Min before next AMRAP**
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Min:
10 Ab-Mat Sit-Ups
10 Alt. Pistols
30-45 Min RT
GOAL: Gymnastics endurance.
-Again move with consistency not intensity.
Metcon (No Measure)
6-5-4-3-2-1
6-5-4-3-2-1
30 Sec/Elbow Side Plank after every second set.