Thursday May 24, 2018

Peninsula CrossFit – CrossFit

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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