Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min:
10/8 Cal Machine Sprint
Then;
2 Sets:
10 Samson Stretch
10 Jerk Drop
5/5 Single Leg Glute Bridge
0-15 Min RT
Shoulder Press (20 Reps @ 75%)
15-30 Min RT
-You must be able to perform sets of MINIMUM 3 reps at the beginning.
Metcon (Time)
5 RFT:
12 Deadlift @ 135/95 lbs
6 Power Snatch @ 135/95 lbs
6 HSPU
30-55 Min RT
-Break reps/sets relative to your capacities here.