Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
Then…
3 rounds of:
5 inchworms
5/5 Dead bug (Hold every rep for 3 seconds)
10 hollow rocks
10 supermans
10 Scap pull-ups
Gymnastics
A: Metcon (No Measure)
EMOM 10minutes
Odd: Hollow body hold
Even: 6-10 Strict Pull-ups
Scaling:
1-3 strict
3-6 jumping negatives
6-10 ring rows
Metcon
B: Metcon (No Measure)
EMOM 8minutes
6-10 Bar facing Burpee + 6-10 TTB
Rest 3minutes
EMOM 8minutes
8 Ground to OH @ 75/55lbs + 2-4 Bar/ring Muscle-ups (If no rig is available we will do Bent over rows)
Scale TTB with knee raises
Scale G2OH with a plate
Scale MU with C2B or jumping negatives
Cool down
Stretch out shoulders, triceps, and back