Tuesday November 23, 2021

Peninsula CrossFit – CrossFit

Metcon (AMRAP – Reps)

EMOM 10 Mins:

MIn 1: 15-20 situps

Min 2: 30 sec of RMU
15-30 Min RT

GOAL: Strength endurance in gymnastics.

For Min 2 pick your hardest modification of gymnastics (C2B, kipping pullups, banded pullups, ring rows)

You do not have to complete unbroken sets of the gymnastics.

Score is total number of Min 2 reps.

Metcon (Time)

5 Rounds for Time:

200′ Front Rack KB or DB carry (4 lengths of the gym)

15/12 cal bike

1 Min active recovery between each round with a burpee every 15 sec.
30-55 Min RT

GOAL: Lower strength endurance and upper body recovery

Go hard on the bike! This is where you create fatigue and build strength endurance.

*20 Min Time Cap*