Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
then…
2 rounds
20 in and out plate hops
5 hand-release push-ups
10 good mornings
10 RDL
10 air squats
Then 5 reps of each workout movement with an empty bar
Metcon
B: Metcon (Time)
Partner Chipper
*Buy in 300 DU
100 push-ups
80 Deadlifts 95/65
60 S2OH 95/65
40 thrusters 95/65
20 Squat clean 95/65
*Buy out 300 DU
1 partner working at a time. Switch off as needed.
***Partner not working holds a plank or wall sit
Cool down
Walk 200m