Wednesday March 24, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Mins

Mobility: 2 Mins

then 2 sets:

10 PVC good mornings

10 walking lunges

10 PVC push press

5 burpees
0-15 Min RT

Front Rack Lunge (3 x 15 @ 7/10 RPE)

15-35 Min RT

GOAL: Lower body strength endurance.

-Standing in place and stepping forward.

-Use double DB or KB for this.

-Stay tall and do not let your shoulders fall forward as you get tired.

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Mins:

200m run

7 burpees to target

7/Arm DB/KB push press 50/35 lbs

14 situps
35-55 Min RT

GOAL: Core endurance + keep system activated and ready for Open WOD.

Target for burpees should be about 6 inches above your reach