Monday December 30, 2019

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.

Varations 2:

15 @ 14/10