Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then…
5 push-ups
10 scap pull-ups on bar/rings (or light BB Bent over row)
10 hollow rocks
10 box step ups
10 DB deadlifts
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
Odd: 4-6 Strict HSPU
Even: 6-12 Ring Row/Strict Pull ups/Bent-over Row
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
50 Step ups @ 24″/20’’
30 TTB
15 DB Clean @ 2 x 50/35lbs