Wednesday, October 7th 2020

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

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