Peninsula CrossFit – CrossFit
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 1:
@ 65/45 lbs
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.