Peninsula CrossFit – Competitors training
Concentric Ring Dips (5×4)
5×4 @ 50% of your 1RM ring dip
*Release tension at the bottom of every dip (as in put feet on floor before pushing up). Fast up and control down.
Metcon (5 Rounds for reps)
Muscle up transitions
5×4-6
Rest 60 sec between sets
Metcon (No Measure)
3 sets
20 banded lat pull downs
20 banded strict press (start at forehead level)
rest 60sec between sets