Peninsula CrossFit – CrossFit
Warm Up 40 (No Measure)
2:00 Min Double Unders/Skipping
20 PVC Thrusters
20 PVC Pass Throughs
20 Duck Walks (half forward/back)
10 Superman (holding PVC)
10 Hollow Hold (holding PVC)
+
2 RNFT:
10 Hydrant w/ leg extension (/side)
10 Rainbows (/side)
Metcon (3 Rounds for weight)
5 Sets of:
6 DB Bent Over Row/Arm
6 DB Bench Press, both arms
6 DB Bicep Curl, both arms
-Have fun with this.
-Do an entire set one movement into the next then rest once the set is done, it’s not for time though.
-You can use KB for heavier press and rows if needed.
Metcon (Time)
5 RFT:
20 KBS @ 70/53
10 Clean and Jerk @ 135/95
*18 min time cap*
Scale 1:
20 @ 53/35
10 @ 105/75
Scale 2:
20 @ 45/25
10 @ 75/55