Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3
Mobility 2
then…
2 rounds
30 sec skipping
12 Muscle Snatch
12 scap pull-ups
3 wall walks
Weightlifting
A: Metcon (No Measure)
EMOM 10minutes
Odd: 4-8 Strict pull-ups
Even: 6 Deadlifts @ Moderate weight
Scaling Options:
Beginner:
EMOM 10minutes
Odd: 4-8 Body rows
Even: 6 DL at light
Metcon
B: Metcon (Time)
For Time
3 rounds
50 Double-unders
7 Strict HSPU
right into
3 rounds
20 DB Step up overs
10/10 Single arm DB push press
@1×50/35lbs & 24/20″
TC: 15mins
Scaling Options:
Beginner:
3 rounds
50 Single-unders *attempting a double under every 10 reps
10 push-ups or hand elevated push-ups
right into
3 rounds
16 Step up overs @ light DB or unweighted
10/10 Single arm DB push press
Intermediate:
3 rounds
25 Double-unders
7 HSPU
right into
3 rounds
20 DB Step up and overs
10/10 Single arm DB push press
@1×35/20lbs & 24/20″