Peninsula CrossFit – CrossFit
Warm Up 62 (No Measure)
2 RNFT:
8 KB Sling Shot (4/side)
8 KB Swings
8 KB High Pull
8 KB Goblet Squat
8 KB Press (4/side)
+
60 sec KB Squat Pose
+
60 Sec Bar Hang
Metcon (AMRAP – Reps)
5 RNFT:
8 C2B + 16 Push Ups
Rest as needed
-Choose a number of reps you can do unbroken and have no rest between. Rest between Sets as needed.
Scale 1:
Kipping Pull Ups
Scale 2:
Banded C2B
Modified Push Ups
Metcon (AMRAP – Rounds)
EMOM 20 min:
1 – 12/10 Cal Assault Bike
2 – 12 Box Jumps @ 30/24″
3 – 5 Deadlifts @ 275/185
4 – Rest
Scale 1:
10/8
@ 24/20″
@ 225/145
Scale 2:
8/6
@20/16″
@155/105
Metcon (No Measure)
4 x 20 Side Plank Raise (10/side)