Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Sets of:
200m Run
10 Plank Shoulder Taps
10 Scap Pulls
10 Elbow Rotations
5 1 & 1/4 Front Squat (Slow descent)
0-15 Min RT
Front Squat (3 x 10 @ 60%)
15-30 Min RT
3 Rounds:
200m Run
10 Front Squats @ 60% of 1RM
GOAL: Squat speed with moderate to light BB cycling and recovery.
Metcon (Weight)
3 Rounds for Quality
8 Weighted Strict Pull-Ups
50-100′ Bodyweight Walking Lunges
30-55 Min RT
GOAL: Upper pull + post chain strength reinforcement.