Thursday March 22, 2018

Peninsula CrossFit – CrossFit

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Warm Up 22 (No Measure)

3 min Max Cal Row

2 min Max Double Unders/Single Skips

1 min Handstand Hold

+

2 RNFT:

10 Hydrants w/ leg ext (/side)

10 Rainbows (/side)

Paused Front Squat (5-4-3-2-1- @ 32X1)

-Attempt to go heavier than all previous efforts.

3 sec down

2 sec pause @ bottom

eXplode up

1 sec pause @ top

Goats Milk (AMRAP – Rounds and Reps)

EMOM 20

Odd Min

Movement 1

Even Min

Movement 2