Tuesday February 12, 2019

Peninsula CrossFit – CrossFit

ALL EVENING CLASSES ARE CANCELLED tonight as our parking lot and roads are not clear. Stay tuned for updates regarding tomorrow AM classes. Stay safe and have fun!

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Warm Up 153 (No Measure)


300m Run

10 Hollow Body Y Pulls

10 Hollow Body Lat Pull Down

10 Jumping Ring Dips

5 Negative Chin Ups

Metcon (2 Rounds for reps)

EMOM 10:

Odd: 4-8 Rope Pull Ups

Even: 4-8 Ring Dips
Choose a consistent number of reps across both movements to stick with. Switch hands on top for rope pulls. Attempt strict ring dips but kip if you need to.

Metcon (Time)

For time:

20/16 Cal Row


5 Hang Power Clean @ 185/135

20/16 Cal Row


10 Hang Power Clean

20/16 Cal Row


15 Hang Power Clean
**14 Min Time Cap**

Scale 1:

16/13 Cal Row

8 Modified HSPU

@ 135/95

Scale 2:

13/10 Cal Row

12 L-Sit DB Press

@ 95/65

If you do Assault bike do one scale less for calories.