Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
3 Sets of:
30 Plate In and Out (feet outside then on top)
10 Plate In and Out from Plank (hands outside then on top)
10 Plate G2OH
0-15 Min RT
3 Sets of
10 Romanian Deadlifts @ RPE 8/10
1 Min Plank
15-30 Min RT
-Go straught from the deadlift into the plank.
15 Cal Bike/18 Cal Row
12 Power Clean @ 115/75 lbs
9/9 Pistols or 21 Air Squats
Rest 1 Min
30-55 Min RT
-Calories: Adjust accordingly between bike or row, and for females.
-Power Cleans: Try and complete 2-3 sets of fast cycling.
-Pistols: Perform all on one leg and then the other.