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Peninsula CrossFit – CrossFit
Back Squat (1-1-1-1-1)
20 minutes to work up to a true 1RM
Warm Up 87 (No Measure)
5 Min Double Under practice
10 Sampson Lunges
15 Broad jumps
10 Inch worms
+
2 RNFT:
Calf Mobility
Wrist Mobility
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins:
12 pullups
24 OH walking lunges, 1 DB @ 50/35
12 burpees
-switch arm every 12 steps for lunges.
– scale so 1 round is no more than 2 minutes.
Metcon (Time)
Assault Bike
3x 20/16 calories
-rest as needed between sets
-all out efforts
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