Mar 10

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


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