Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Warmup:
3 rounds:
100m plate run
8 burpees
10 PVC/empty BB thrusters
0-15 Min RT
Metcon (Time)
EMOM 10 Mins:
7/5 cal bike OR 8/6 cal row OR 100m sprint
*rest 5 minutes*
then straight in to:
4RFT:
15 DB push press
200m run
10 DB thrusters
200m run
5 DB devil’s press
rest 60 seconds
all with 2×50/35# DB
15- 50 Min RT
EMOM:
– Each minute should be a sprint
-aiming for 25 sec of work with ample time to recover.
WOD:
-the goal is to go unbroken with each of the DB movements.
-Pace yourself accordingly in the run.