Peninsula CrossFit – CrossFit

Warm-up (No Measure)


MU Practice (Bar/Rings)

No greater than sets of 5 reps

-Focus on keeping body tight (often feet dangle/don’t stay together) and getting hips up

Scale to:

– kipping C2B- Stringing them together

-kipping Pull ups (if they have 3 strict)

-Rhythm/beat swing (focus on lat engagement)

15 min

Barbell Row

3x 10-12

10 min

Ring dips

3x max reps

(Rest 2 min between sets)

10 min

Max chin over bar hold (any hand position)

2 min