Peninsula CrossFit – CrossFit
Warm-up (No Measure)
5 Min Run/Row/Bike
2 Sets of:
10 Samson Stretch
5 Push Press
5/Leg Single Leg Glute Bridge
0-15 Min RT
Shoulder Press (5 x 3 @ 70-75%)
15-30 Min RT
GOAL: Shoulder Press Deload.
-Every rep should have some speed going up.
Metcon (Time)
5 RFT:
15 Bar Facing Burpees
50′ Front Rack Lunges @ 135/95 lbs
Rest 30 Sec
30-55 Min RT
GOAL: Walking Lunges w/ high heart rate.