Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Scap Push/Pulls
10 Air Squats
10/10 Reverse Curtsy Lunge to Knee Up
10 Burpee
0-15 Min RT
Metcon (AMRAP – Rounds)
EMOM 16 Min:
Min 1: 50 Double Unders
Min 2: 10/8 Cal Bike
Min 3: 10 Hang Power Snatch @ 95/65
Min 4: 15/12 Cal Row
15-40 Min RT
We should be finished the work within each minute by no later than 45 Sec. This is to start teaching us how to move quick.
Variation 1:
30 DU
8/6 Cal
@ 75/55
12/10 Cal
Variation 2:
50 SU
7/5 Cal
@ 45/35
8/6 Cal
Metcon (No Measure)
3 Sets:
12/Side Half Kneeling Twist
10 Tall Kneeling Banded Hip Thrust w/ 2-3 Sec hold
30-45 Sec Tall Kneeling Front Rack Hold
40-55 Min RT