Thursday June 16, 2022

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