Peninsula CrossFit – CrossFit
Warm Up 156 (No Measure)
3 RNFT:
10 Alt Sit Thru’s
10 Banded Hollow Hold Y-Pulls
10 Banded Hollow Hold Lat Pull Down
10 Banded Burpees
Metcon (No Measure)
EMOM 10:
Odd: Handstand Hold
Even: Weighted Ring Dip 3-5 reps
Don’t worry about recording a score for this. Handstand Hold shoudl be the hardest version you can attempt. Hold for as long as you can, but no longer than 40 sec. Go as heavy as you can on the ring dip for 3-5 reps pre round. Try and keep weight and reps consistent.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
10 Power Snatch @ 95/65
20 Bar Facing Burpees
30 Situps
50 Double Unders
Scale 1:
10 @ 75/55
15
20
30
Scale 2:
10 @ 55/35
15
20 @ 14/10
90 SU