Peninsula CrossFit – CrossFit
Warm Up 57 (No Measure)
10x10m shuttle (Shuttle is there and back, 20m total)
Then, 2 rounds of
10 Beat Swings
10 Wall Ball
10 Hand-release push-ups
10 Sit-ups
+
2 RNFT:
10 Bird Dog
20 Dead Bug
Push Plex (4×18 maintained)
4 sets:
6 push press @ 65%
12 clapping pushups
Scale clapping pushups to hand release pushups
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
400m run
12 wallballs @20/14
50′ farmers carry @50/35
20 DB hang cleans @50/35
rest 30 seconds between each round
Scale 1:
300m run
12 wallballs @16/12
farmers carry @35/25
DB hang cleans @35/25
Scale 2:
200m run
12 wallballs @ 14/10
farmers carry @30/20
DB hang cleans @30/20