Peninsula CrossFit – CrossFit
Warm up 999 (No Measure)
Warm-up
3 rounds
60 second stiff leg rowing
15 toe touches
10 scap pullups
Turkish Get Up (4×10)
5 per side
Choose a heavy weight but one that is sustainable over 4 rounds and maintains form.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins:
Row 15 calories
15 HSPU
15 wall balls 30/20
Scale 1:
15 HSPU with 1 ab mat
15 wall balls 20/14
Scale 2:
15 HSPU with 2 ab mat or seated press
15 wall balls 16/12
Metcon (No Measure)
Accessory work:
accumulate 3 minutes of a plank + 2 minutes of an L-sit on bar or parallettes