Wednesday August 5, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

10 Samson Lunge

10 Scap Push Ups

10 Inch Worms (Push/No Push)

10-30 Sec HS Hold (modify as needed)
0-15 Min RT

Metcon (2 Rounds for time)

2 Rounds of:

12-10-8 HSPU

24-20-16 1 Arm DB OH Lunge

Rest 5 Minutes between rounds.
15-45 Min RT

-Scale movements/reps/weight accordingly

-The first rounb should be well under 10 min, say 6-8 min. Expect the second round to be 2ish min longer.

-Hard cap at 8 min for the first round.

-Sub modified HSPU from box, L-Sit DB Press, or Pike Push Ups for the HSPU.

-Alternate arms as you see fit for the OH DB lunges, however attempt to balance out the reps/volume.

Metcon (No Measure)

3×10-15 Reps of:

-Floor Facing Angel

-Rest 45-60 sec between sets.
45-55 Min RT