Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Sets of:
5/Leg Single Leg Glute Bridge
5 PVC Prove Press
5/Leg PVC Single Leg RDL
+
50′ Broad Jumps
0-15 Min RT
Deadlift (2 x 5 + Max Reps @ 85%)
15-30 Min RT
5 @ 65%
5 @ 75%
Max Reps @ 85%
Rest as needed between sets.
Metcon (2 Rounds for time)
1-2-3-4-5-…-10
Box Jump Over @ 24/20″
DB Snatch @ 50/35 lbs
Rest 1:1
10-9-8-7-6-…-1
Box Jump Over @ 24/20″
DB Snatch @ 50/35 lbs
30-55 Min RT
GOAL: Imrpove performance in short workouts between 3-6 Min when you move with high intensity.