Peninsula CrossFit – CrossFit
Warm-up
3 min light cardio
2 min mobility
then…
3 rounds of:
10 scap pull ups
10 scap push ups
10 hollow rocks
3 inch worms
PUSH & PULL
Complete each movement before moving on
1) 10,9, 8….1 Strict Handstand push-ups
2) 12, 10, 8…. 2 Strict Pull-ups
3) 3 x Max Pushups
4) 4x 12-16 bent over rows
Superset skull crushers and curls
5) 4x 15-20 reps Laying skull crushers
6) 4x 15-20 reps Standing bicep curls
Stretch it out!
Notes:
– 1X2 work to rest ratio for the first 4 movements
– bent over rows with barbell
– single DB for skull crushers and curls