Thursday July 4, 2019

Peninsula CrossFit – CrossFit

NOTE: For July and August Friday night class times will be 4:00pm and 5:30pm

View Public Whiteboard

Warm Up 47 (No Measure)

4 RNFT:

30 Sec Plank

30 Sec Wall Sit

30 Sec Bar Hang

30 Sec Handstand Hold

+

10 Worlds Greatest Stretch (/side)

Back Squat (2 x 3, 2 x 10, 1 x Max Reps)

3 Reps @ 75%

Rest 2 Min

10 Reps @ 30%

Rest 2 Min

3 Reps @ 80%

Rest 2 Min

10 Reps @ 30%

Rest 2 Min

Max Reps @ 80%

Sets of 10 are meant to be explosive.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Min:

15 Cal Bike (20 Cal Row)

15 Wall Ball @ 30/20

15 Box Jumps @ 24/20″
This is all about lower body endurance. Calories on Bike or Rower should be hard. Wall balls in no more than 2 sets. Box Jumps are nice and even. STEP DOWN on Box Jumps.

Scale 1:

10 Cal (15 Row)

10 @ 30/20 or 15 @ 20/14

10 BJ

Scale 2:

8 (12 Row)

10 @ 14/10

10 @ 20/16