Peninsula CrossFit – CrossFit
Warm-Up 182 (No Measure)
2 rounds of:
200m run
10 pullups
10 pushups
10 air squats
10 situps
10 PVC rotations
+
2 rounds of:
30 sec airplane/leg
30 sec bottoms up KB stabilizer/arm
Metcon (Time)
3 Rounds:
20 hang squat cleans 135/95
100 double unders
20 Push Ups
**20 Min Time Cap**
Pace this well and make sure you break it up thoroughly
Scale 1:
20 hang squat cleans 95/65
60 double unders
15 pushups
Scale 2:
20 hang squat cleans 65/45 or Front Squat
150 single skips
20 modified pushups
Metcon (No Measure)
4 Sets:
12 Bent Over Reverse Flies
8 Tall Kneeling DB Strict Press
Rest as needed