Peninsula CrossFit – CrossFit
Warm Up 135 (No Measure)
3 RNFT:
200m Run
10 KBS
10 WB
10 Beat Swings
Butterfly Pull Ups (8 x 4-8)
Butterfly pull ups.
If you don’t have butterfly pull ups try and work on super smooth kipping pull ups. Either way keep legs and feet together on all reps.
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 min:
Row/Run 750/800m
15 Deadlift @ 135/95
20 Burpees
The goal is to get 5 rounds in. If you finish 5 rounds in 25 min you are done. The deadlifts are meant be light and done unbroken. Burpees are an active recovery.
Scale 1:
Row/Run 600/600m
15 Burpees
Scale 2:
Row/Run 400m/400m
@ 95/65
12 Burpees