Peninsula CrossFit – CrossFit
Warm Up 87 (No Measure)
5 Min Double Under practice
10 Sampson Lunges
15 Broad jumps
10 Inch worms
+
2 RNFT:
Calf Mobility
Wrist Mobility
Back Squat (7-7-5-5-3-3)
Metcon (No Measure)
3 Rounds of
1:00 min Plank
1:00 min Cal Row
1:00 min Bar Hang
1:00 min Cal Assault Bike
1:00 min Wall Sit
1:00 min rest
*This workout is an introduction to the assault bike. There is no measure acros any of the ovements. Hol the static positions for as long as possible and maintain a stready pace on the machines.