Tuesday September 19, 2017

Peninsula CrossFit – CrossFit

Warm Up 99 (No Measure)

5 Rounds of Rowing

Air Squat

Push Up

Pull Up

Sit Up

Burpee

+

2 RNFT:

6 Trunk Rotations

6 Windshield Wipers
Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Back Squat (5-5-3-3-1-1)

These are all working sets.

Metcon (Time)

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Plate Run (45/35)

40 Ground to Overhead (45/35)

40/30 Cal Row
*13min time cap