Thursday May 19, 2022

Peninsula CrossFit – CrossFit

Metcon (Weight)

EMOM 15 Mins

1st – DB Gorilla Row; 20X0; 12 reps

2nd – Dumbbell Hammer Curl x 10-15 reps

3rd – DB Russian Twist x 12 reps (R+L = 1)
15-30 Min RT

Metcon (2 Rounds for time)

3 sets:

60sec Bike (increase your pace each set)

8 Single Arm DB/KB Clean R

8 Single Arm DB/KB Clean L

20 DB/KB Tall Plank Knee to Elbow

-rest 60-90sec-

Part 2

3 sets:

60sec Bike (increase your pace each set)

8 V Ups

8 Archer Push-Ups or Offset Push-Ups

8 Tuck Ups

-rest 60-90sec-
30-55 Min RT

-Eact set shold take 2-2:30 Mins