Wednesday, September 30th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio (Running recommended)

2 min mobility

then..

3 rounds

10 medball clusters

30sec Goblet squat w/ medball

30sec soldier march/walking toe touch

Metcon

A: Metcon (No Measure)

EMOM 32minutes

1. 100m Run/Sprint

2. 15-20 Wall Ball @20/14lbs

3. 10-15 Cal Row/ Bike or 50 DU

4. Rest
Depending on class size we may have 1/2 the group start 1 min later to stagger the run to avoid congestion at the doors

Cool down

Lower body flow

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