Peninsula CrossFit – Teens Class
Warm-up
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
5 GHD’s to parallel (focus on leg extension)
10 Single Arm Dumbbell Shoulder Press (each)
Shoulder Press (Establish a 10RM in 10-12 minutes
)
* During build sets, don’t hit more than 5 reps at a time until the final 10-rep attempt*
Metcon (AMRAP – Reps)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 V-Ups
-into-
Max Rope Climbs in the remaining time.