Peninsula CrossFit – CrossFit
Metcon (AMRAP – Rounds)
EMOM 24 Mins:
Min 1: 15/10 cal row
Min 2: 14 double DB front rack lunges @ 2×50/35#
Min 3: 50′ HS walk or 3-5 wall walks
Min 4: 2 Rope climbs
15-45 Min RT
GOAL: Strength endurance
Metcon (No Measure)
Accessory:
2×12 DB bent over lateral raise
2×12 DB trap-3 raise
2×12 Banded pulldown
45-55 Min RT
GOAL: Upper back strength and conditioning
-Rest 60 seconds between sets for each exercise.
-This is not done in rounds. Perform both sets of the first movement before moving to the next movement.