Wednesday January 16, 2019

Peninsula CrossFit – CrossFit

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Warm Up 150 (No Measure)

Run/Row/Bike 3 Min

then 2 RNFT:

25′ Banded Side Walk w/ KB in Front Rack /side

5/Side Single KB Bent Over Row

5/Side Single KB Front Squat

5/Side KB Windmill

+

10/Side Worlds Greatest Stretch

Metcon (AMRAP – Reps)

EMOM 12 Min

Odd: 4-8 Rope Pull Ups

Even: 6-8 Ring Dips
Scale Reps as needed but keep the same for each movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:

9 Power Clean @ 155/105

15 T2B

21 Box Jump @ 24/20″

50′ HS Walk
Count each 5′ of HS Walk as a rep if you end on it.

Scale 1:

7 @ 115/85

11

17

11 Freestanding HS Kick Ups

Scale 2:

7 @ 75/55

11 Hanging Leg Raises

17 @ 20/16″

11 Inch Worms