Thursday January 31, 2019

Peninsula CrossFit – CrossFit

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Warm Up 80 (No Measure)

2 RNFT:

50 Single Skips

10 Jump Squats

10 Push Ups

10 Pull Up/Ring Row

+

2 RNFT:

30 Sec Couch Stretch (/side)

30 Sec Pigeon Pose (/side)

Snatch Complex (6×4)

1 High Pull

1 Low Hang High Pull

1 Hang High Pull

1 Tall Snatch
6 Sets of increasing weight but go no heavier than 50%

Metcon (Weight)

EMOM 7

5 TNG Squat Snatch
This is all about barbell cycling. You can rest at the hips in order to control the bar path if needed.

Metcon (AMRAP – Reps)

EMOM 10

Rope Climbs
Score is total reps over all rounds. Choose a number of reps you can hit each round.