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

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