Monday December 31, 2018

Peninsula CrossFit – CrossFit

Class times today are 6:00am, 9:30am and 4:00pm only. Happy New Year!

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Warm Up 147 (No Measure)

3 Min Row/Bike/Run @ moderate pace

then

3 RFNT:

6/Side Half Kneeling Bottoms up KB Press

6/Side Curtsy Lunge KB in Front Rack

10/Side Banded Lateral Walk w/ KB in Goblet

Metcon (No Measure)

4 RNFT:

10 HSPU

15 DB Seated Press @ Moderate

20 Banded Strict Press
Rest 2-3 Min between rounds

Scale reps to ability.

Metcon (AMRAP – Reps)

1 Min Rounds:

Max Cal Row

Rest

Max Cal Bike

Rest

Max Burpee

Rest

Max Box Jump @ 30/24″

Rest

x2

Score = Total Calories + Reps
Scale 1:

24/20″

Scale 2:

20/16″