Peninsula CrossFit – CrossFit
Warm Up 21 (No Measure)
8 Inch Worms
10 Kettlebell Swings
12 PVC Overhead Squats
x3
+
2 RNFT:
10 Quadruped Thoracic Rotation (/side)
10 Quadruped Hip Extension
50′ Quadruped Crawl
Metcon (Time)
4 RFT:
18/15 Cal Row
30 Air Squats
150′ Farmer Carry @ Mod-Heavy
10 Jumping lunges
Rest 3 Min
**25 Min Time Cap**
Rounds of work need to take no more than 4 mins. We are moving at high intensity here. Can sub row for assault bike but lower Cal’s.
Scale 1:
15/12 Cal
21
150′
8
Scale 2:
12/10 Cal
15
150′
8 Jump Squats