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Peninsula CrossFit – CrossFit
Warm Up 63 (No Measure)
10 Shuttle sprints Length of gym
(forward there, backward back)
+
2 RNFT:
10 Scap Pull Ups
10 Scap Push Ups
10 PVC Overhead Squats
10 Srict T2B/Leg Raise
10 Banded Side Step (per side)
+
60 Sec Plank
Weighted Walking Lunges (5×7)
*Use kettle bells or dumbells.
*Pick a weight heavy for you.
Metcon (AMRAP – Reps)
8 rounds for max reps
20 sec deadlift (185#)
10 sed rest
20 sec burpees
10 sec rest
20 sec pull ups
10 sec rest
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