Monday May 27, 2019

Peninsula CrossFit – CrossFit

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Warm Up 23 (No Measure)

10 Pull Ups

15 Inch Worms

15 Jump to Ring Hold

20 Air Squats

20 PVC Pass Throughs



30 Sec Crab Pose

30 Sec High Plank

Metcon (1 Rounds for reps)


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