Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
then;
2 Sets of:
10 Scap Push/Pull
10/10 Banded Side Step
10 Squat Jump
10 DB Skull Crushers
Metcon (3 Rounds for weight)
EMOM 12:
1: 3 Bench Press
2: 3 Weighted Pull Ups
3: 6 Weighted Pistol/Leg
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
20 Wall Ball @ 20/14
200m Run/250m Row/10/8 Cal Bike
Alternate cardio every round. Attempt the wall balls unbroken every round.
Variation 1:
15 reps
Varations 2:
15 @ 14/10