Peninsula CrossFit – CrossFit
Warm Up 60 (No Measure)
2 Lengths of Bear Crawls
15 Push Ups
2 Lengths of Crab Walks
15 Jump Squats
2 lengths of Burpee Broad Jump
15 Beat Swings/Ring Rows
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Metcon (AMRAP – Rounds and Reps)
EMOM 6 min:
10-15 T2B
Metcon (Time)
4 RFT:
400m Run
8 Hang Squat Cleans @ 135/95
8 Bar Facing Burpees
*20 min time cap*
Scale 1:
@ 105/75
Scale 2:
@ 75/55
300m Run
Metcon (No Measure)
4 RNFT:
10 Pike Pulls on Rower
10 Body Saw
30 Sec Hollow Hold
Rest 30 Sec