Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets (All with light plate)
7 Press
7 Good Morning
7 Jumping Squats
7 G2OH
0-15 Min RT
Metcon (Time)
4 RFT:
4-3-2-1 Rope Climbs
100′ OH Walking Lunge @ 45/35 lbs
25 Plate G2OH
15-45 Min RT
**18 Min Time Cap**
Variation 1:
1-1-1-1
@ 35/25
Variation 2:
21-18-15-12 Ring Row
@ 25/15
Front Rack Lunge
Metcon (No Measure)
3 x 10
Weighted OH Sit Up (Plate, DB, BB, KB, etc.)
10/10 Side Plank Bends
45-55 Min RT