Tuesday September 22, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


3 Sets of:

10 Step Ups/Box Jumps

10 Burpees

10 HS Hold/HSPU/Press
0-15 Min RT

Metcon (3 Rounds for reps)

EMOM x 21 Min

Min 1: Box Jump

Min 2: Bar Facing Burpees

Min 3: HSPU
15-45 Min RT

-Test each of these movements for your max reps in 30 sec. Perform these reps over all rounds of your EMOM.

-Movements should be crisp and tight. Don’t be sloppy with your form. Hold yourself to a high standard, this is all about practice.

-Score is reps of each movement.

Metcon (No Measure)


45 Sec Side Plank/side

45 Sec Tall Kneeling Plate Hold
45-55 Min RT