Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Min Row/Run/Bike
2 Sets of:
50’/arm Bottom Up KB Carry
5/5 Dead Bug KB Pull Over
5/5 KB Single Leg + Knee Drive
Then
50′ Broad Jumps
0-15 Min RT
Metcon (Time)
3 RFT:
7 Pull Ups
7 Push Press @ 115/85 lbs
Rest 1 Min
5 RFT:
5 C2B
5 Thrusters @ 115/85 lbs
Rest 1 Min
5 RFT:
3 BMU
3 Clusters @ 115/85 lbs
15-45 Min RT
GOAL: Gymnastics endurance and Push/Pull endurance