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