Wednesday December 4, 2019

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min

Then;

2 Sets of

10 Banded Hollow Body Lat Pull Downs/Y-Pulls

10/10 Tall Kneeling Bottom Up KB Press

10 Squat Jumps

10 Muscle Snatch

Metcon (2 Rounds for weight)

AMRAP 10 Min:

Odd: 3 Rep Weighted Pull Up

Even: 3 Rep Weighted Ring Dip/Push Ups

Metcon (Time)

2 RFT:

30 Hang Power Snatch @ 75/55

60 Wall Balls @ 20/14

150 DU
**15 Min Time Cap**

Attempt as big of sets as possible of all movements.

Variation 1:

20 @ 65/45

40

80

Variation 2:

20 @ 45/35

40 @ 14/10

200 SU