Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets:
10 Scap Push Ups
10 Scap Pull Ups
10 Air Squats
10 RDL
0-15 Min RT
Deadlift (8 x 5 every 1:15 @ X050 tempo)
15-30 Min RT
eXplode Up
5 Sec Neg
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
8 Pistols (4/leg)/18 Air Squats
8 C2B/12 Pull Ups
18 Push Up
30-55 Min RT
-If no pull up bar perform 20 banded pull aparts.