Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 Bent Over Row
10 Push Ups to one arm plank hold (hold 2 sec)
10/10 Single Leg Pike Ups
10 Lateral Skater Jumps
0-15 Min RT
https://www.youtube.com/watch?v=ojOGl3Pc_p0
Metcon (Time)
5 RFT:
10 Pull Ups
100m Run w/ Wallball
10 Sumo Deadlift High Pulls
100m Run w/ Wallball
15-45 Min RT
We are pulling both up and down in the vertical plane.
Metcon (No Measure)
3 RNFT:
30 Toe Touches
10/10 Side planks Raises
20 Prone Single leg lifts
45-55 Min RT