Thursday February 22, 2018

Peninsula CrossFit – CrossFit

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Warm Up 42 (No Measure)

400m Run

30 Walking lunge steps

20 Sit ups

15 Beat Swings

10 Burpees

+

2 RNFT:

10 Bird Dog (/side)

10 Dead Bug (/side)

Metcon (Time)

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

Burpees (1/2 reps)
**16 min time cap**

Scale 1:

25-20-15-10-5

53/35

Scale 2:

18-15-12-9-6

45/25

Paused Front Squat (5-5-5-5-5 @ 32X1 Tempo)

32X1 =

3 sec down

2 sec pause at bottom

eXplode up

1 sec pause at top