Friday March 13, 2020

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