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Peninsula CrossFit – CrossFit
Warm Up 119 (No Measure)
2 RNFT:
3 min Row/Bike
8 Close Grip T2B
8 Wall Ball
8 Jumping Lunges
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Bear Complex EMOM (10×1)
EMOM for 10 mins:
-1 round of the Bear complex each minute
-maintain at the same weight for all 10 rounds
Bear Complex =
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The pressing motion is simply ground to overhead in any manner you like.
Metcon (5 Rounds for time)
Every 3 Min for 5 Rounds
15/12 Cal Row
15 Ab Mat Sit Ups
15 Push Ups
Scale 1:
12 Reps
Scale 2:
8 Reps
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