Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Mins Cardio
3 sets:
5 inch worms
6 hand release pushups
7 hang snatch
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
3 x AMRAP 5 Minutes:
12/10 cal Row or 10/8 cal Bike
10 burpees
10 Hang Snatch 95/65#
Rest 2 Minutes between each AMRAP
15-40 Min RT
GOAL: Light snatch work and endurance.
-Continue where you left off for each AMRAP. You will have 1 big score at the end.
Metcon (No Measure)
Core Accessory:
Alternate between Hollow Hold and Superman
16 x 20 sec on/10 sec off
(8 x of each movement, 8 minutes total)
45-55 Min RT