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