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