Monday November 25, 2019

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Sets

10 90/90

10 Jump Squats

10 Banded OH Squat

10 Drop Snatch

10 Snatch Grip Push Press

Snatch (5 x 5)

Tall Snatch

-Keep this light

Metcon (Time)

4 RFT

7/7 One Arm DB Thrusters @ 50/35

14 T2B

14 Alt DB Snatch

14 Pull Ups
**16 Min Time Cap**

Variation 1:

@ 35/25

Modified Pull Ups and knee raises

Variation 2:

@ 25/15

Ab Mat Sit Ups

Ring Row