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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Ring Row
10 Jump to Ring Support
10 Goblet Squats
10 KB Swings
Metcon (Time)
3 RFT:
20 Goblet Squats @ 50/35
4 Power Clean @ 70%
20 T2B
4 Power Clean
20 Burpee
4 Power Clean
Rest 2 Min
**25 Min Time Cap**
You can use a DB or KB for your goblet squats.
Variation 1:
15 Reps
@ 35/25
Variation 2:
15 Reps
@ 25/15
SIt Ups
Metcon (No Measure)
3 RNFT:
5-10 Ring In and Out
10 OH Sit Up
Use barbell or plate for OH sit ups. Adjust foot positioning to make in and outs easier or harder. Use two or one hand for in and outs.
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