Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Skipping
2-3 Sets of:
3 Wall Walk
5 Burpee
5 Press
5 Hang Muscle Clean
0-15 Min RT
Metcon (Weight)
EMOM 10 Min:
15-30 Double Unders
4 Hang Power Cleans @ 70-80%
15-30 Min RT
GOAL: Posterior chain engagemnet.
-both movements done in the same minute
Metcon (Time)
6-5-4-3-2-1
Wall Walks
12 Skull Crushers every set
30-55 Min RT
GOAL: Tricep endurance.