Peninsula CrossFit – CrossFit
Warm Up 84 (No Measure)
Run 400m
20 Walking lunges
20 Good Mornings
20 Strict T2B/Leg Raises
Run 400m
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Snatch Complex (6×9)
3 power snatch
3 hang power snatch
3 overhead squats
ascending over the 6 sets but not to a max where there is a chance of failure
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
20/10 cal row
10 burpees over rower
10 wallballs 30/20
Scale 1:
16/13 cal row
8 burpees over rower
10 wallballs 16/12
Scale :
14/12 calorie row
8 burpees no jump
10 wallballs 12/10