Thursday, December 17th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min


Overhead squat (bottom of squat) press with PVC

2 rounds:

10 burpees

10 air squats

10 Samson lunges

10 banded pull aparts


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30mins

2 Alternating DB Lunges 1×50/35lbs

2 Alternating DB Hang snatch 1×50/35lbs

2 Cal Bike/Row

Ascending reps 4,6,8 ect…

Continue to add 2 reps to each movement each round until the 30min mark
Goal is to move at a light- moderate pace. “slow and steady wins the race”

Extra Accessory

Metcon (No Measure)

Double KB Pullover

5 x 5

Rest as needed between sets