Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 Mins.
Mobility 2 Mins.
Then, 2 sets:
10 inch worms
5/5 childs pose single arm Y raise
10 snatch grip bent over row
10 close stance air squats
0-15 min RT
Metcon (Time)
10 rounds for time:
100m run
1 squat snatch or 5 power snatch if not able to perform a heavy squat snatch
-Go heavy on the snatch but not to the point where there is any chance of failure or loss of technique.
-We are working on combining heavy weights with high intensity. The run should be a sprint. Return to your barbell, take a moment to compose and setup, and lift!
15-40 min RT
Metcon (No Measure)
Accessory Work
4 RNFT:
12 skull crushers
12 side arm raises
12 pushups (weighted if possible)
40-55 min RT