Peninsula CrossFit – CrossFit
Warm-up (No Measure)
A. General
2mins Easy Row @nose breathing
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
-50′ A-skips
-50′ Buttkicks
-40 Mountain climbers
Metcon
A: Metcon (Time)
3 rounds
2Km Run or Row
30 Stationary burpee broad jumps 6/4’**
TC: 50mins
**Place a length target on the ground for the athlete to jump to. This can be tape or the length of a floor mat. The athlete would them jump toward the line, then back.
Scaling Options:
Beginner:
2 rounds
2Km Run or Row
30 In-place burpee broad jumps 4/2’
Intermediate:
3 rounds
1,600m Run or Row
20 In-place burpee broad jumps 6/4′