Peninsula CrossFit – CrossFit
Warm-up (No Measure)
EMOM 3 Min:
10/8 Cal Machine Sprint
2 Sets of:
10 Samson Stretch
5/5 Singe Leg RDL + Knee Drive
0-15 Min RT
Shoulder Press (30 reps for time @ 70% of 1RM)
15-30 Min RT
-Over the past 3 weeks we worked on increasing our strength. Now we apply this to CrossFit style training and incorporate some speed.
-The weight on the bar should allow you to do sets of atleast 5 reps in the beginning
This is simply a place to record your time on your shoulder press.
10 Front Squats 155/115
*18 Min Time Cap*
30 – 55 Min RT
GOAL: Squat endurance with fatigued core and legs
-Squat weight should be doable unbroken or in 2 sets max – scale accordingly!