Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
Mobility 2
then…
2 rounds:
-15 Banded pull aparts
-10 prone W-Y
-10 scap push ups
-5 wall walks or 20sec nose to wall HS hold or 20sec Pike hold
Then
Spend 5mins practicing the Turkish get-up steps
https://youtu.be/0bWRPC49-KI
Metcon
A: Metcon (Time)
For Time
20 KB alternating Turkish Get-ups
30 KBS right
30 KBS left
30 KB FR lunges left
30 KB FR lunges right
20 KB alternating Turkish Get-ups
All@1×53/35lbs
TC: 20mins
Scaling Options:
Beginner:
For Time
20 KB alternating TGU @light
60 KBS
60 KB goblet lunges or bodyweight lunges
20 alternating KB TGU
Intermediate:
For Time
20 KB alternating TGU @light
30 KBS right
30 KBS left
30 KB FR lunges left
30 KB FR lunges right
20 alternating KB TGU
Accessory
B: Metcon (Weight)
Bottom up KB Carry
3 x 50’/arm @as heavy as possible
Goal: Shoulder stability
Points of performance:
– Make sure you’re not using your grip to stabilize the KB.
Extra Accessory
Metcon (Weight)
Unilateral KB single leg RDL
3 x 12/side