Peninsula CrossFit – Competitors training
Backsquat 5 x 4
backsquat
5×4 @ 50-60%
explode out of the bottom
rest 60sec between sets
15 turkish getups per side
accumulate 15 reps/side
go as heavy as possible
Metcon (4 Rounds for calories)
Interval Sprints:
On the machine of your choice
4 sets of
4 rounds:
20 sec sprint
40 sec recovery pace
Rest 3min between sets.
PUSH. HARD.