Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min
8/6 Cal Sprint
Then;
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
https://www.youtube.com/watch?v=af3Qy82vjRg&ab_channel=ChampionPhysicalTherapyandPerformance