Peninsula CrossFit – CrossFit
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WOD Explanation Videos:
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of
10 Scap Push Ups
10 Air Squats
10 Sit Ups
10 Push Ups
Metcon (Time)
For Time:
200 Burpees
Every 20 Reps, do
12 Air Squats
8 Sit Ups
4 Push Ups
For scaling decrease number of reps of burpees to 150 and do 12, 8, 4 every 15 reps.
The 20 (or 15) burpees should take 1-1:30 mins. The squas, sit ups and push ups should take less than 1 min.
Therefore, a round (which we would call 20 burpees plus other movements) should take no more than 2:30 mins.