Monday November 5, 2018

Peninsula CrossFit – CrossFit

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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 2:

15

15/12