Tuesday, October 13th 2020

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

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