Peninsula CrossFit – CrossFit
Warm-up (No Measure)
200m Run
then, 2 sets:
15 banded shoulder press
15 banded tricep extensions (or DB skull crushers)
15 banded bicep curls
then
200m Row
0-15 Min RT
-If not enough bands available use 2 light DB in place.
Metcon (No Measure)
4 Rounds For Quality:
15 ring dips
20 banded pull aparts
15-30 Min RT
GOAL: ring dip technique
-This is for quality, not time, so that we focus on quality reps and consistent range of motion.
Metcon (3 Rounds for time)
3 sets, each for time:
2 rounds:
200m row
200m run
Rest 2 minutes between each set.
*Time Cap: 20 Minutes*
30-55 Min RT
GOAL: conditioning
-These should be sprints, 200m row should take a minute or less and 200m run should take a minute or less. Reduce metres accordingly.