Tuesday, October 20th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility

then…

2 rounds

10 burpees

10/side bottom-up KB press

10/leg lunges

10 scap pull ups

15 banded pull aparts

Weightlifting

A: Push Press (2×5, 2×4)

2 x 5 @70%

2 x 4 @75%

Time Allotted: 12mins

*from ground

Metcon

B: Metcon (AMRAP – Reps)

5 x AMRAP 2 minutes

20/16 Cal Bike or Row or 200m run

Max Rep Pull-ups/ring rows/bent over rows

Rest 2 minutes between each amrap

Cool down

Child Pose + walk outs

2 x each side, slow and controlled

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