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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
mobility 2 min
2 rounds of:
12 Hollow rocks
12 box step-ups
8 strict press with BB
then…
Burgener Warm-up snatch
Weightlifting
A: Metcon (Weight)
Work up to moderate-heavy
1 Snatch
2 OH Squats
Time allotted: 15mins
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
4 HSPU
6 TTB
8 Box Jumps @ 24″/20”
Scaling Options:
Beginner:
AMRAP 12minutes
4 DB push press @mod-heavy
6 V-ups
8 Box Jump @low-moderate
Intermediate:
AMRAP 12minutes
2 HSPU or 4 feet elevated piked hspu
4 TTB or 6 Feet to eye level
8 Box Jump @ 24″-20”
COMP:
As written
Extra Accessory
Metcon (No Measure)
Prone Shoulder stretch
Take 2-3 minutes total
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