Friday April 30, 2021

Peninsula CrossFit – CrossFit

0-15 Min RT

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

7 Scap Pulls

3 Wall Walks (Hold last rep 10 sec)

7 Inch Worm
0-15 Min RT

Metcon (No Measure)

Muscle Up/Ring Work:

5 Sets of:

4-8 Ring Rows

4-8 Muscle Up Turn Overs

4-8 Ring Dips
15-30 Min

GOAL: Muscle up strength/turn over.

-You will have to be flexible in this section.

-Perform whichever movements/skills/progressions that will most benefit your muscle ups.

Chaos (AMRAP – Rounds and Reps)

AMRAP 7 Min:

10 Thrusters @ 95/65 lbs

10 Bar Facing Burpees
30-45 Min RT

GOAL: High-intensity with moderate duration.

-We are looking for 6+ rounds in this workout so be mindful of your loading.

-Lower the weight and or reps. If you lower the reps, lower for both movements.

-We should be able to go unbroken on the thrusters for at least the first 3-4 rounds.

Metcon (No Measure)


10 Plate M-T-Y
45-55 Min RT