Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 min
Mobility 2 min
Then…
3 sets
-3 push-up to downward dog
-5 Ring rows + pause at top
-7 Scap pullups
-9 hollow rocks
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Odd: 6-8 Strict Pull-ups
Even: 30-45 seconds elbow plank
Scoring: Total reps of strict pull-ups
Scaling Options:
Beginner:
EMOM 10
Odd: 6-8 Body rows (rings or bar)
Even: 20-30 seconds elbow plank
Intermediate:
EMOM 10
Odd: 6-8 Assisted Strict Pull-ups
Even: 30-45 seconds elbow plank
COMP:
Weighted strict Pull-ups
2 x 5 wide grip
2 x 5 Normal Grip
2 x 5 Close grip
Rest 90-120 seconds between sets
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
6 HSPU
24 Double unders
Rest 30 Sec