Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: Half Kneeling T-Spine Rotation on Wall 10/Side
Then:
2 Rounds
10 Hollow Body Banded Lat and Y Pulls
5/5 Bottom Up KB Press
10 KB Front Squat
15 Static Bunny Hops
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Min:
6 OHS @ 135/95
6 Bar Muscle Ups
30 Double Unders
Rest 2 Min
AMRAP 6 Min:
6 Front Squat @ 135/95
12 C2B
30 Double Unders
You will have only one score for this workout. Start your second ARMAP where you left off on your first one.
Variation 1:
@ 95/65
C2B/Pull Up
18
Variation 2:
@ 45/35
Jumping Pull Up/Ring Row
50 SU
Metcon (No Measure)
3 Sets:
20 Banded Curls
20 Banded Tricep Extensions
8/8 DB Row with Parallette Support (3010)
5/5 DB Strict Press, Alt. leaving one DB at shoulder (4010)