Thursday September 6, 2018

Peninsula CrossFit – CrossFit

If you are attending Gymnastics or Olympic Lifting please just sign into the 5pm CrossFit class on that day and hit “Do Not Score”. If you want to log any information for your Olympic Lifts you can do so under “Performance History” in the wodify menu.

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Warm Up 52 (No Measure)

3 RNFT:

*Use 2 KB/DB’s

5 Deadlift

5 Hang Cleans

5 Front Squat

5 Push Press

5 Floor Press

+

3 RNFT:

30 Sec Goblet Squat Pose

30 Sec Crab Pose

Metcon (No Measure)

5 RNFT:

12 Alt Seated DB Press

10 Alt Bench Press

Rest as needed

Metcon (Time)

5 RFT:

20 Wall Ball @ 20/14

50 Double Unders

3 Rope Climbs
*18 min time cap*

Scale 2:

15 @ 16/10

50 SU

12 Pull Ups

Metcon (Time)

For Time:

50 T2B
*4 min time cap*

Scale 2:

40 Kipping T2B