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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
Mobility 2
then…
2 rounds of
10 Burpees
10 Rythem Swings
5 Inch worms
5/5 Dead bugs
10 Muscle Snatches
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
Death by TTB
Minute 1: 2 reps
Minute 2: 4 reps
Minute 3: 6 reps
…Until death
Time allotted: 18mins
*If athletes will get over 18 they should do strict TTB
Scaling Options:
Beginner:
Death by V-up or Weighted sit-up
Minute 1: 3 reps
Minute 2: 6 reps
Minute 3: 9 reps
…
Intermediate:
Death by TTB
Minute 1: 1 reps
Minute 2: 2 reps
Minute 3: 3 reps
…
Metcon
B: Metcon (5 Rounds for time)
Every 4minutes for 20minutes
30 Cal Row
10 Hang Power Snatch @115/75lbs
Scaling Options:
Beginner:
Every 4 minutes for 20 minutes
15-20 Cal Row
10 Hang Power Snatch @moderate
Intermediate:
Every 4 minutes for 20 minutes
20-30 Cal Row
10 Hang Power Snatch @95/65lbs
Extra Accessory
Metcon (No Measure)
1min 90/90 Stretch hold 2sec per side
1min Bow and bend slow and controlled
1min Seated side bend stretch
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