Tuesday August 17, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

EMOM 3 Min

8/6 Cal Sprint


2 Sets of:

5 Beat Swings

5 Strict Knees 2 Elbows

10 Samson Lunge

50 Skips
0-15 Min RT

Metcon (Time)

5 RFT:

3 Rope Climb (or 10-15 Pull Ups)

75 Double Unders

75′ DB Front Rack Walking Lunge @ 1 x 50/35 lbs
15-45 Min RT

GOAL: Improve workouts with mixed weightlifting, metabolic, and gymnastic exercises.

-Pulling work should be done well under a minute. Reduce reps of rope climbs if required.

-DU’s done in 1-2 sets max.

-Lunges done unbroken, mix up sides as needed.

**Your first round MUST be less than 4 minutes in length, otherwise you are performing too much work**

**25 Min Time Cap**

Metcon (No Measure)

Side Lying DB External Rotation

2 x 15/Side

*Rest as needed between sets
45-55 Min RT