Peninsula CrossFit – CrossFit
Please note: the new evening class schedule is in effect as of today. Please ensure you check the website for the updated version!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
10 Scap Pull/Push
10 KB High Pull
10 KB Goblet Squat
10 Bottom Up KB Press
10 Pull Ups
Metcon (Time)
18-15-12-9-6-3
Pull Ups
SDHP @ 95/65
**16 Min Time Cap**
Variation 1:
14-12-10-8-6-4
Modified Pull Ups
@ 75/55
Variation 2:
14-12-10-8-6-4
Ring Row
@ 55/35
Metcon (No Measure)
4 Sets of:
12 Banded W+Y Pull
30 Sec L-Sit (ring or paralette)
100′ Farmer Carry @ Heavy