Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Ses
7 W Band Pull Apart
7 Straight Arm Band Pull Apart
7/7 Bottom Up KB Press
7/7 Windmills
50’/50′ KB OH Carry
Metcon (Calories)
AMRAP 24 Max Cal Bike/Row
Every 4 Min (start at 0)
Perform
2 Sets
50′ Heavy Farmer Carry
5 Burpee Over DB/KB
Metcon (No Measure)
3 RNFT:
10 Pendlay Row (31X0)
10 Bicep Curls
Use DB or KB. For curls attempt it in a bottoms up/holding DB head fashion.