Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
3 rounds:
30 sec skipping (DU practice)
30sec push up to downward dogs
20 sec scap pull-ups
10 band pull apart
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
1. 4 Push Press @82%
2. 1-2 Strict Chin-up + 4-6 Bar muscle ups
3. Rest
Scaling Options:
Beginner:
EMOM 12
1. 4 Push Press @light
2. 1-2 Strict Body rows + 4-6 Jumping or band assisted pull-ups
3. Rest
Intermediate:
EMOM 12
1. 4 Push Press @82%
2. 1-2 Assisted Strict Chin-up + 4-6 CTB
3. Rest
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
50 Double-unders
15 TTB
3-5 Wall climbs
Scaling Options:
Beginner:
50 Single unders* Attempting a double every 10 reps
15 OH sit-ups or V-ups
3-5 Wall climbs
Intermediate:
25 Double unders
8-10 TTB or 15 Toes to eye level
1-3 Wall climbs