Saturday, October 3rd 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min

Mobility 2 min


4 rounds of:

-5 PVC pass throughs

-5 beat swings (or 5 hollow rocks/5 supermans)

-5 Jumping back squats

-5 push press

-5 bent over rows BB


Metcon (Time)

Team Version

Synchro style

For time

20-15-10-5 Synchro Front Squat

20-15-10-5 Sychro S2OH

20-20-20-20 Synchro CTB

Mens weights: 115-135-155-185

Womens weights: 75-95-105-125
Scale chest-to-bar with pull-ups or BB bent over rows

Cool down

Roll out quads and adductors with barbell


Side lying Quad stretch