Wednesday July 8, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min

Then;

2 Sets of

7 Boot Strappers

7/7 Front Rack KB Lunge

7 KB Goblet Squat and Thrust

7/7 1 Arm kb Swings
0-15 Min RT

Metcon (Time)

All for time:

4 Rounds:

6/6 1 Arm KB Thrusters

12 Box Jumps

Rest 2 Min

4 Rounds:

12 1 KB Step Ups

18 KB Swings
15-40 Min RT

Metcon (No Measure)

3 RNFT:

20 KB Deadbug

20 KB Quadruped drag through

10/10 KB Turkish Sit Ups
40-55 Min RT

https://www.youtube.com/watch?v=0xWU9nz_pyo