Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility 2 min
Then…
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
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
then
Side lying Quad stretch