Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min Ankle Mobility
Then;
2 Sets of:
10 Scap Push/Pull
10 Air Squats
10 Inch Worm
10 Samson Lunge
0-15 Min RT
Metcon (Time)
30 HSPU
40 Pistols
50 Box Jump Over @ 24/20″
40 Air Squats
30 Push Ups
100′ HS Walk
15-45 Min RT
**20 Min Time Cap**
Variation 1:
Modified HSPU
Box Pistols
@ 20/16″
10 Wall Walk
Variation 2:
Push Ups and Air Squats
@ 20/16″ step over
300′ DB OH Walk (You shouldn’t be able to walk more than 50′)
Hip Hinge (Weight)
Strict T2B/Leg Raises
Reverse Hypers
3×8-12
45-55 Min RT