Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then…
3 sets of:
15 air squats
10 burpees
10 lunges lunges
5 Tall box jumps
Weightlifting
A: Paused Front Squat (7-7-7-7)
Essentially we have 15 min to build up to our heaviest set of 7
Tempo: 32×1
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
10 Cal Bike or row
15 Wall Ball 20/14lbs
20 DB Step-up over @24″/20″ 1×50/35lbs
Cool down
Lower Body Flow