Monday October 21, 2019

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


10 Scap Pull/Push

10 Air Squats

10 Med Ball Samson Lunges

20 Med Ball Dead Bug

10 Wall Ball

Metcon (Time)

For Time:


Rope Climbs


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