Wednesday September 2, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets:

10 Tall Kneeling Thrusters (PVC/Bar)

10 Hollow Hold Rolls

10 Squat Jumps

50 Plate In and Outs
0-15 Min RT

Metcon (3 Rounds for time)

Every 8 Min for 3 Rounds (24 Min)

400m Run

30 Thrusters @ light

20 T2B/30 Sit Ups

400m Run
15-45 Min RT

-The first round should take no longer than 6:00-6:30.

-Scale distance/reps/weight accordingly such that we have enough rest.

-Thrusters should be done in max 2 sets.

-T2B, knee raises, leg raises, sit ups, straddle sit ups.

Metcon (No Measure)

3-5 Sets:

20 Sec Weighted Hollow Hold

10 Floor Facing W + Superman Hold
45-55 Min RT