Monday July 22, 2019

Peninsula CrossFit – CrossFit

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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