Monday March 18, 2019

Peninsula CrossFit – CrossFit

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Warm Up 123 (No Measure)

2 RNFT:

50 DU’s

12 DB Snatch

12 Banded Lat Pull Down

+

3 RNFT:

30 Sec Goblet Squat

30 Sec Crab Pose

Metcon (4 Rounds for reps)

4 Rounds for Reps:

1 Min Thrusters @ 75/55

1 Min Box Jump @ 24/20″

1 Min Hang Power Clean @ 75/55

1 Min Rest
Regardless of ability think about scaling down weights such that you are working high volume barbell cycling.

Scale 2:

@ 45/35 lbs

@ 20/16″

Metcon (No Measure)

4 RNFT:

8 DB Bench Press

8 DB Bent Over Row

8 DB Bent Over Reverse Fly
Really focus on your posture and slow and controlled reps.