Wednesday September 23, 2020

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

Deadlifts (3×10)

3 Sets of

10 Romanian Deadlifts @ RPE 8/10

1 Min Plank
15-30 Min RT

-Go straught from the deadlift into the plank.

Metcon (Time)

3 RFT:

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.