Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3
mobility 2
then…
2 of sets
5 Inchworms
12 Scap pulls
12 Beat swings
10 burpees
10 jumping squats
Gymnastics
A: Metcon (No Measure)
Every 2mins for 10mins
8 Strict Pull-ups
10 Barbell OH lunges @95/65 lbs
Scaling Options:
Every 2mins for 10mins
8 Body rows (ring or bar)
10 Alternating barbell OH lunges @light
Intermediate:
Every 2mins for 10mins
8 Assisted strict Pull-ups
10 Alternating barbell OH lunges @75/55lbs
Metcon
B: Metcon (Time)
For time
30 Hang Power Clean @95/65 lbs
30 Burpees box jump over @24/20
10 Ring Muscle-ups
30 Burpees box jump over @24/20
30 Hang Power Cleans @95/65 lbs
Time Cap: 18mins
Scaling Option:
For time:
30 Hang Power Clean @light
20-30 Burpees box jump over @low
20 Body Rows + 20 box dips
20-30 Burpees box jump over @low
30 Hang Power Clean @light
Extra Accessory
Metcon (No Measure)
Child’s pose with lateral walk outs
2-3 minutes
Nice and slow