Thursday May 6, 2021

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