Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Scap Pull/Push
10 Air Squats
10 Med Ball Samson Lunges
20 Med Ball Dead Bug
10 Wall Ball
Metcon (Time)
For Time:
5-4-3-2-1
Rope Climbs
20-16-12-8-4
Wall Ball @ 30/20
**15 Min Time Cap**
Attempt to keep a quicker pace on rope climbs than you would naturally. All wall ball sets should be attempted unbroken.
Variation 1:
2-2-2-2-2 Rope Climbs
@ 20/14 Wall Ball
Variation 2:
5-5-5-5-5 Rope Pulls
@ 14/10
Sub any variation of pull ups or ring rows for rope work if you are not comfortable with it.
Metcon (No Measure)
Accumulate 3 Min of Bar Hang
Accumulate 90 Sec of Free HS Hold
Metcon (No Measure)
Star Knee Drill
https://www.youtube.com/watch?v=MXsptMM4g84