Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of
7 Boot Strappers
7/7 Front Rack KB Lunge
7 KB Goblet Squat and Thrust
7/7 1 Arm kb Swings
0-15 Min RT
Metcon (Time)
All for time:
4 Rounds:
6/6 1 Arm KB Thrusters
12 Box Jumps
Rest 2 Min
4 Rounds:
12 1 KB Step Ups
18 KB Swings
15-40 Min RT
Metcon (No Measure)
3 RNFT:
20 KB Deadbug
20 KB Quadruped drag through
10/10 KB Turkish Sit Ups
40-55 Min RT