Peninsula CrossFit – CrossFit
Warm Up 74 (No Measure)
25 of each with PVC:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Metcon (Time)
5 RFT:
21 Power Clean @ 135/95
15 Bar Facing Burpees
**23 Min Time Cap**
Scale 1:
18 @ 115/80
12
Scale 2:
15 @ 75/55
10 @ 20/16″
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.