Peninsula CrossFit – CrossFit
Metcon (2 Rounds for reps)
EMOM 12 Mins:
Odd Min: 10-20 Strict strength pulling
Even Min: 5-10 skill work pulling
Working towards your first strict pull up:
Strength: Lat Pull downs, Ring rows
Bent over DB Rows, Australian rows
Skill work: Jumping pull ups, Band Assisted pull ups, Lock Off, Negative pull ups
Working towards kipping pull ups/chest to bar/bar muscle up:
Strength: Strict pull ups, weighted strict pull ups
Skill: kipping, lay on floor hip drive kip, kip hips to bar, jumping BMU turn over
Metcon (Time)
For Time:
18 wall walks
45 DB anchored situps
12 wall walks
30 DB anchored situps
6 wall walks
15 DB anchored situps
RT: 35-55
GOAL: Midline stability endurance