Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility
Overhead squat (bottom of squat) press with PVC
2 rounds:
10 burpees
10 air squats
10 Samson lunges
10 banded pull aparts
Metcon
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