Peninsula CrossFit – CrossFit
Warm Up 23 (No Measure)
10 Pull Ups
15 Inch Worms
15 Jump to Ring Hold
20 Air Squats
20 PVC Pass Throughs
+
3 RNFT:
30 Sec Crab Pose
30 Sec High Plank
Metcon (1 Rounds for reps)
5 RNFT:
5-10 Underhand Ring Row
5-10 Ring Push Ups
-Do with feet elevated if possible.
-Dont reach failure, have a few reps in the tank.
-Same number of reps across all rounds and all movements.
Metcon (5 Rounds for reps)
5 rounds for reps:
40 sec on 20 sec off each of:
Max rep wallballs 20/14lbs
Max rep KB swing 70/53lbs
Max calorie row
Score total reps for each of the 5 rounds
Scale 1:
53/35lbs KB swing
Scale 2:
16/12lbs wall ball
35/25lbs KB swing