Peninsula CrossFit – CrossFit
0-15 Min RT
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
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)
3 RNFT:
10 Plate M-T-Y
45-55 Min RT