Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min Cardio
2 min mobility
then..
3 sets of:
– 5 tempo push press (32×1)
-5 Burpees
-5 mountain climbers
-5 V-ups
-5 DB snatch/Object GTO
rounds 2-3 use barbell tempo push press
Weightlifting
A: Push Press (10mins to Work up to a heavy 3rep )
From Floor
Metcon
B: Metcon (Time)
For time
50 Burpees to target for time
Rest 3mins
For time
5 rounds
10 TTB
10 Reverse Lunges @ 135-95 lbs
Time cap: 18mins
Barbell in back rack position
Cool down
60 seconds Quadruped adductor rock backs/leg
60 seconds Quadruped shoulder stretch/ arm