Peninsula CrossFit – CrossFit
Warm Up 81 (No Measure)
30 Hand-to-hand Swing
10 1 Arm Floor Press/Arm
10 Alt Clean & jerk,
15 Goblet squat
20 Halo
+
2RNFT:
10 Bird Dog (/side)
20 Deadbug
Deadlift (4×3 @ Heavy for Day)
Use clean grip, hook grip os ok.
BMU Complex (4×4)
4 Sets of:
1 Jumping Glide Swing
2 Hip to Bar
1 BMU
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min:
2 BMU
4 HSPU
6 BBJO @ 24/20″
Scale 1:
4 C2B
4 Modified HSPU
Scale 2:
4 Jumping C2B
6 L-Sit DB Press
6 BBJO @ 20/16″