Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 Mins
Mobility 2 Mins
then, 2 sets:
30 sec high knees
30 sec butt kicks
30 sec lunge with pelvic tilt
30 sec pull ankle to chest
30 sec russian KB swing
Metcon (Time)
For Time:
600m run
40 burpees
30 KB swings
400m run
30 burpees
20 KB swings
200m run
20 burpees
10 KB swings
15-40 Min RT
Metcon (No Measure)
Core Accessory:
4 RNFT:
50 russian twists (with bumper plate)
30 supermans
4-50 Min RT
Rest 90-120 seconds between each round