Peninsula CrossFit – CrossFit
Warm Up 37 (No Measure)
10 KB Slingshot (both directions)
12 KB Swings
14 KB High Pulls
12 KB Goblet Squats
10 KB Goblet Lunges
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Metcon (AMRAP – Rounds)
EMOM 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”.
Paused Front Squat (4-4-4-4-4 @ 32X1 Tempo)
32X1 =
3 sec down
2 sec pause at bottom
eXplode up
1 sec pause at top
-Build loads slightly from last week.