Peninsula CrossFit – CrossFit
Warm Up 180 (No Measure)
2 RNFT:
90 Sec Cardio
5 Scap Pull Ups
10 Sec One Arm Ring Row Hold/side
5/5 One Arm KB Strict Press
5/5 One Arm KB Windmill
30 Sec Goblet Squat Pose
15 Sec Bretzel Stretch/side
Press Plex (6-6-6-6-6)
5 Sets of:
3 Push Press
3 Thrusters Ascending Weight
Metcon (Time)
5 RFT:
5 C&J @ 155/105
20 Wallball @ 30/20
10 Front Rack lunge @ 155/105
90 Sec Recovery Row/Run/Bike/Skip
**20 Min Time Cap**
The time cap is challenging. Fast singles on C&J. Unbroken wallballs. Keep the elbows up and brearthe on the lunges. Recovery movement is meant to be recovery. There is no assigned work for this section so just moving and get your heart rate down.
Scale 1:
@115/80
@ 20/14
Scale 2:
@ 75/55
@ 12/10