Monday February 4, 2019

Peninsula CrossFit – CrossFit

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Warm Up 82 (No Measure)

Row 500m

10 Inch worms

20 Beat Squats

30 Jumping Jacks

10 Superman hold

+

2 RNFT:

15 Banded Pull Through

10 Banded Side Step (/side)

Handstand Push-ups (6×3)

Tempo HSPU

32X0

3 Sec Down

2 Sec Hold at bottom

Kip Up

No hold at top

**If you don’t have a HSPU against the wall, modified is fine, change the movement to push ups 6×6.

Metcon (Time)

5 RFT:

7 Strict Pull Ups

14 Deadlifts @ 205/145

40 Double Unders
**18 Min Time Cap**

Scale 1:

4

14 @ 185/135

28 DU

Scale 2:

7 Banded Strict Pull Ups/Jumping w/ negative

14 @ 155/105

80 SU