Peninsula CrossFit – CrossFit
Warm Up 68 (No Measure)
2 RNFT:
10 PVC Pass Through
10 PVC Overhead Squat
10 Sit Up
10 Scap Pull Ups
10 Scap Push Ups
+
1 min Bar Hang
1 min Plank
Metcon (Time)
3 RFT:
Run 400m
15 Deadlifts @ 225/155
21 Pull Ups
**15 Min Time Cap**
Scale 1:
@ 185/135
15 Kipping Pull Ups
Scale 2:
300m
@ 135/95
21 Jumpng Pull Ups/Rings rows
Pistols (5 x 20 (10/leg))
Not alternating. Do 10 right and then 10 left. Use a modified pistols or 20 step downs as a progression