Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min:
10/8 Cal Machine Sprint
Then;
2 Sets of:
10 Samson Stretch
10 Jerk
5/5 Singe Leg RDL + Knee Drive
0-15 Min RT
Shoulder Press (3-3-Max Reps)
15-30 Min RT
GOAL: High Intensity Day
3 @ 70%
3 @ 80%
Max Reps @ 80%
-Fight hard for you last reps but don’t fail.
Metcon (Time)
21-18-15-12-9-6-3
Wall Balls @ 20/14 lbs
HSPU
30-55 Min RT
GOAL: Shoulder Endurance
*Forced rest for 30 seconds every 2 Min (rest from 2:00-2:30, 4:00-4:30, etc)
-Forced rest is incorporated to help you maintain your intensity.
-Sub Box HSPU, Pike Push Ups, L-Sit DB Press for HSPU.