Wednesday March 25, 2020

Peninsula CrossFit – CrossFit

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WOD explanation video:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 10/10 Quadruped Reach Through/Thoracic Ext

10/10 Quadruped Hip Extension


2 Sets of

10/10 RDL Reach

10/10 Split Squats

10 Scap Push Ups

Metcon (No Measure)

Lifting w/ a PVC, Broomstick, or Barbell

Press Behind Neck 4×10

Press in Split 4×10

Push Jerk Behind the Neck in Split 6×5

Metcon (Time)

3 RFT:

10 Person Makers Right

100′ Front Rack Carry Right

10 Person Makers Left

100′ Front Rack Carry Left

*All w/ a DB or KB
Person Maker=

-Start standing with DB/KB Haning in your arm.

-Perform a Burpee w/ DB/KB

-At the top of the plank perform one row.

-Pull DB/KB into squat clean.

-Thrusters DB/KB overhead.

You can make carry easier by performing Farmer or harder by performing overhead carry.

Scale reps of makers back to 8, 7, or 6.