Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
Then…
3 rounds of:
8 jumping pull ups/ ring rows
8 burpees
10 plate hops
10 hollow rocks
Gymnastics
A: Metcon (Weight)
EMOM 8 minutes
3-8 strict pull-ups
sub for ring row
Metcon
B: Metcon (Time)
Annie
50-40-30-20-10
Double unders
Sit-up
scale sit-ups appropriately
ie: 30-25-20-15-10
Plate hops if you don’t have a rope
Cool down
MecKenzie press ups
10-12 reps