Peninsula CrossFit – CrossFit
Warm Up 74 (No Measure)
25 of each with PVC:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Weighted Step-ups (4×6/leg)
Use a box that puts your leg at 90 deg. About 20/16″.
Back rack weight.
Good Mornings (4×8 seated)
Keep it very light and do not deviate with form.
Metcon (Time)
3 RFT:
25 Box Jumps @ 24/20″ (no rebound)
35/30 Cal Row (30/25 AB)
45 Wallball @ 20/14
Scale 1:
20
30/25
35
Scale 2:
15
25/20
30 @ 12/10