Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 rounds:
30 sec row
30 sec air squats
30 sec scap pullups or pushups (mix up each round)
30 sec scap HSPU
0-15 Min RT
Back Squat (2×5 + max reps)
5 reps @ 65%
5 reps @ 75%
Max Reps @ 85%
Rest as needed between sets and particularly before your max set.
15-35 Min RT
Metcon (AMRAP – Reps)
EMOM 10 minutes:
Odd: 8-12 Kipping HSPU
Even: 15/12 Cal row (12/10 cal bike)
35-50 Min RT
GOAL: HSPU endurance
– find a number of reps that you can perform unbroken
-don’t sprint the cardio, but find a sustained pace that gives you 15 sec. rest each minute.
Metcon (No Measure)
Accessory (if time permits):
3 rounds for quality:
10 banded push-ups
12 weighted pistols