Tuesday November 26, 2019

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.