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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then…
2 rounds
20-sec scap pull-ups/beat swings
20 sec BB thruster (Breath at the top)
20-sec hollow rocks
20-sec good mornings
Metcon
A: Metcon (Time)
“FRAN”
21-15-9
Thrusters 95/65
Pull-up
Scale to jumping pull ups
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Amrap 16 min
20 Burpees
20 Medball Cleans @20/14lbs
20 V-ups
rest 1 min
Cool down
Child’s pose
60-90 seconds
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