Wednesday, November 4th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

cardio 3 min

mobility 2 min


2 rounds:

2 inchworms

7/leg glute bridge

7 banded strict press

10 Banded pull aparts

10 good mornings


A: Sumo Deadlift (3×5 @75%)

Time allotted: 10 min


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:


5 x AMRAP 4minutes

10/6 Cal Row or Bike

10-15 Wall Balls @light

Rest 1minute between