Thursday September 9, 2021

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.