Peninsula CrossFit – CrossFit
Warm Up 30 (No Measure)
60 Double Unders/120 Skips
15 Air Squats
15 Abmat Sit uUps
7 Pull Ups
7 Ring Dips/Holds
+
2 RNFT:
6 Worlds Greatest Stretch (/side)
6 Knee hug/leg drop (/side)
Toes-To-Bar (3 x max sets)
3 Sets for max rep T2B. Modify the movement so it is manageable or turn it into a 10 min EMOM of a hard version for you.
Score is your highest one set max.
Metcon (Time)
21-15-9
Thrusters @ 95/65
Pull Ups
Cal Row
**15 Min Time Cap**
The goal here is all about high intensity. Move hard and fast. Scale to a leverl where all rounds are near unbroken.
Scale 1:
@ 75/55
Banded Pull Ups
Scale 2:
15-12-9
@ 55/35
@ ring rows