Friday March 30, 2018

Peninsula CrossFit – CrossFit

There is only 1 class today at 9:30am

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Warm Up 17 (No Measure)


10 Wall Ball 2-fer-1’s

8 Wall Ball Sit Up

10 Wall Ball Overhead Lunge



30 Sec KB Goblet Squat

30 Sec Crab Pose

Death By Everything (4 Rounds for reps)

Min 1-10

Death By Pull Ups (Strict)

Min 11-20

Death by Push Ups

Min 21-30

Death by Air Squats

Min 31-40

Death by Double Unders
For todays WOD you can treat it like 4 separate workouts with no rest. For 10 minutes you will perform death by pull ups (strict). You score will be which minute/round out of 10 you make it until. Once 10 minutes is up you start 10 new minutes with push ups, and so on.

Scale 1:

Kipping Pull Ups

1/3 DU’s

Scale 2:

Banded Pull Ups