Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Skill:
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