Thursday October 21, 2021

Peninsula CrossFit – CrossFit

Metcon (Weight)

EMOM 12 Mins:

Min 1: 10-12 medball situp toss

Min 2: 3-5 High box jumps

Min 3: 2 power cleans @80%
15-35 Min RT

GOAL: Hip extension power endurance

-For the medball situp toss you want to sit a few feet from the wall. Do a situp with the ball hugged to your chest and then toss to the wall as you come out of the top of your situp. Receive the ball back from the wall and go into your next situp.

-Score is weight on power clean

Metcon (Time)

For Time:

100 banded burpees
35-50 Min RT

*Time Cap 12 Mins*

GOAL: Hip fluxion strength and burpee endurance

-Having the band around our feet helps us work on snapping our legs up and under our hips when coming out of our burpee.