Peninsula CrossFit – CrossFit
Warm Up 133 (No Measure)
4 RNFT:
5 G2OH w/ 25/15 lbs plate
5 OH Squats
5 Plate Flips
5 Sit Ups
+
2 RNFT:
5 Plate Shoulder Raises (back against wall)
3 Bent Over Plate Drop
Warm Up 133 (No Measure)
4 RNFT:
5 G2OH w/ 25/15 lbs plate
5 OH Squats
5 Plate Flips
5 Sit Ups
+
2 RNFT:
5 Plate Shoulder Raises (back against wall)
3 Bent Over Plate Drop
Metcon (2 Rounds for reps)
EMOM 16 Min:
1 – Max Reps HSPU
2 – Rest
3 – Max Rep T2B
4 – Rest
-You aren’t going for unbroken but trying to maximize the number of reps possible in a minute.
Metcon (Time)
4 RFT:
25 Burpees
25/20 Cal Row
**20 min time cap**
Scale 1:
20
20/16
Scale 2:
15
15/12