Peninsula CrossFit – CrossFit
Warm Up 64 (No Measure)
2 RNFT:
100 Single Skips
20 Air Squats
10 Inch Worm
15 Beat Swings
+
2RNFT:
10 Bird Dog (/side)
20 Dead Bugs
Front Squat (7-7-5-5-5)
Metcon (Time)
10 BBJO @ 24/20″
60 DB/KB Snatch @ 50/35
10 BBJO
50 Wall Ball @ 20/14
10 BBJO
20/20 One Arm OH Lunge
10 BBJO
30 KBS
10 BBJO
20 One Arm Thrusters
10 BBJO
*18 min time cap*
Scale 1:
8 BBJO
-10 from all other reps
Scale 2:
6 BBJO @ 20/16″
-10 from all other reps @ 45/25
Metcon (No Measure)
5 RNFT:
12 Reverse Hypers
24 Banded Hamstring Curl
12 Toe Touches w/ medball