Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Banded Burpee (no jump)
10 Burpee Plank to Jump (no chest to ground)
30 DU/60 SU
0-15 Min RT
Metcon (4 Rounds for time)
Every 8 Min x 4 Rounds
15/12 Cal Bike
60 Double Unders
20/16 Cal Row
20 Burpee to Target @ 6″
15-55 Min RT
We are looking for close to equal parts work:rest. Work should take about 4 min, 1 min a movement. Anything over 5 mins is too long.
To balance bike and rowers find a partner or two, of similar height, and we will stagger starts by 1 min. This should be a hint that the bike, along with everything else, can’t take longer than a minute.
Variation 1:
12/10 Cal
40 DU
15/12 Cal
15
Variation 2:
10/8 Cal
100 SU
12/10 Cal
12