Peninsula CrossFit – CrossFit
Warm Up 66 (No Measure)
2 RNFT:
12 KB Sling Shot (/side)
10 KB Deadlift
8 KB Swing
6 KB Press (/side)
+
3 RNFT:
30 Sec Squat Pose
30 Sec Crab Pose
Metcon (AMRAP – Rounds and Reps)
3 Rounds of:
3 Min AMRAP:
12 Push Ups
12 Body Rows
Rest 1 Min Between Rounds
Scale Push Ups and Rows to a number that is manageable in the beginning but will get hard towrd the end. Keep the number cosnsitent across all rounds and movements. Can body row to either a bar on the rack or rings. Play with foot positioning.
Metcon (Time)
For Time:
Row 800m
20 Hang Power Clean @ 135/95
Run 800m
15 Hang Power Clean @ 155/105
Row 600m
10 Hang Power Clean @ 185/135
Run 600m
5 Hang Power Clean @ 205/145
**18 Min time Cap**
The order of the running/rowing isn’t specific. So you can start with a run or row first.
Scale 1:
Less 40 lbs for men and 30 lbs for women across all weights.
Scale 2:
600m and 400m
Less 70 lbs for men and 50 lbs for women