Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 Scap Push/Pull
10 HR Push Ups
10 Kipping Pull Ups
10 KB Goblet Squats
10 KBS
Bench Press (5×5 @ 70%)
rest 5 sec with the bar on your chest
Metcon (Time)
5 RFT:
6 BMU
10 Thrusters @ 115/75
**16 Min Time Cap**
Variation 1:
10 C2B
@ 95/65
Variation 2:
10 Pull Up/Ring Row
@75/55