Friday, October 23rd 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility


3 rounds of:

5 inchworms

5/5 Dead bug (Hold every rep for 3 seconds)

10 hollow rocks

10 supermans

10 Scap pull-ups


A: Metcon (No Measure)

EMOM 10minutes

Odd: Hollow body hold

Even: 6-10 Strict Pull-ups

1-3 strict

3-6 jumping negatives

6-10 ring rows


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