Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
then…
20 in and out plate hops
10 mountain climbers
10 scap push-ups
5 inchworms with pushup
Gymnastics
A: Metcon (5 Rounds for reps)
Ring Push ups
5 x Max reps
rest 2 minutes between sets
If no rings are available, we will do regular push ups
Time Allotted: 15mins
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
30 Double-unders
12/10 Cal Row
Cool down
Easy bike or row 2 minutes
Then
Prone pec stretch, 45-60 seconds per side