Peninsula CrossFit – CrossFit
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