Peninsula CrossFit – CrossFit
Warm Up 7 (No Measure)
3 RNFT:
8 Clean and Wall Ball
5 Hand Release Push Ups
3 Burpees
+
2 RNFT:
6 Worlds Greatest Stretch (/side)
6 Knee Hug/Leg Drop (/side)
Wide Grip Strict Pullups (EMOM 6 minutes)
pick between 5-8 reps and stick with it, no need for unbroken, scale accordingly.
Metcon (AMRAP – Rounds)
Every 3 minutes for 6 rounds:
400m run
10 double KB russian swings @70/55
Scale 1: 300m run, 55/35lb
Scale 2: 250m run, 35/25lb
Metcon (Weight)
5 RNFT:
8 DB bent over row per arm
8 incline Y pull w 5/2.5lb plate
record weight for DB row in scoring