Skip to content
Learn here.
Fill out the form to get started
Take the first step toward achieving your goals.
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
Learn here.
Train with us.
Schedule a free intro to meet with a coach and take the first step toward your goals.
Free Intro