Peninsula CrossFit – CrossFit

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Warm Up 45 (No Measure)

800m Run

15 Burpee to Handstand

15 Beat Swings

+

2 RNFT:

6 knee hug leg drop (/side)

6 worlds greatest stretch (/side)

Metcon (AMRAP – Reps)

EMOM 12:

Min 1: Pull Ups

Min 2: C2B Pull Ups

Min 3: Bar/Ring Muscle Ups
Choose the number of each movement you will do over the 3 minutes. Scale the movements accordingly but maintain 3 separate levels of hardness.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

400m Run

18 Walking Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups
Scale 1:

15

12

9

Scale 2:

12

9

6