Thursday August 1, 2019

Peninsula CrossFit – CrossFit

View Public Whiteboard

Warm Up 69 (No Measure)

5 lengths of gym (forward there, backward back)

10 Forward Lunges

10 Reverse Lunges

10 T2B/Knee Raises

10 Beat Swings


10 Worlds Greatest Stretch

Metcon (Time)

5 Sets of:

5 T2B

5 C2B

This is meant to be done in one unbroken set, that is T2B into C2B into BMU. Rest between sets as needed. Scale reps and movements to something appropriate for you.

Metcon (No Measure)

4 Sets/Side

100′ Single KB OH Carry

100′ Single KB Front Rack Carry

100′ Single KB Farmer Carry

Rest 20 Seconds between sides and sets
Keep ribs in and control your breathing. DB can be used as a substitute, but bias KB for the front rack carry. We will complete all the above work within 20 minutes. This is NOT for time however. This is for quality. Length of gym is 50′. Do this outside on the grass in barefeet if it’s nice!