Thursday March 1, 2018

Peninsula CrossFit – CrossFit

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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



6 Trunk Rotations

6 Windshield Wipers

Metcon (AMRAP – Rounds)


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.