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