Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then
2 rounds:
2 inchworms
7/leg glute bridge
7 banded strict press
10 Banded pull aparts
10 good mornings
Weightlifting
A: Sumo Deadlift (3×5 @75%)
Time allotted: 10 min
Metcon
B: Metcon (AMRAP – Rounds and Reps)
5 x 4mins AMRAPs
12/8 Cal Row or Bike
15 Wall Balls 20/14lbs
Rest 1minute between each AMRAP
Continue where you left off for 1 total score of round and reps.
Scaling Options:
Beginner:
5 x AMRAP 4minutes
10/6 Cal Row or Bike
10-15 Wall Balls @light
Rest 1minute between