Peninsula CrossFit – CrossFit
Warm Up 78 (No Measure)
2 RNFT:
10 Med Ball Clean and Wall Ball
10 Kick to Handstand
10 PVC Pass Through
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Handstand Push-ups (5×5)
Tempo 311
3 sec descent
1 sec pause at bottom
1 sec explode up
*sub seated DB shoulder press with same tempo if uncomfortable kicking to wall
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
16 Burpees
16 Goblet Squat @ 53/35
16 TGU
16 KB SDHP
Scale 1:
14 @ 45/25
Scale 2:
12 @ 35/20