Peninsula CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Bike or Row @increasing intensity
-30sec push up to downward dogs
B. Specific
2 sets
20 Banded Straight arm lat pull-downs
7-10 russian push-ups
5-7 Ring beat swings
Gymnastics
A: Metcon (No Measure)
4 sets
5 Slam ball 30/20lbs or Med Ball V-ups @Hard, 20/14lbs
Rest 20 sec
2-6 Ring Muscle-ups
Rest 20 sec
10-15 Glute bridge DB Floor press (Neutral grip)
Rest 1min
Time Allotted: 15mins
Scaling Options:
Beginner:
4 sets
5 V-ups or Sit-ups
Rest 20 sec
1-3 Ring rows
Rest 20 sec
10-15 Glute bridge DB Floor press (Neutral grip)
Rest 1min
Intermediate:
4 sets
5 Slam ball or Med Ball V-ups @Hard, 20/14lbs
Rest 20 sec
1-3 Strict Chin-ups + 1-3 Strict Ring Dips
Rest 20 sec
10-15 Glute bridge DB Floor press (Neutral grip)
Rest 1min
COMP:
4 sets
5 Slam ball @Hard, 20lbs
Rest 20 sec
1-3 Strict Muscle-ups
Rest 20 sec
4-6 Ring Muscle-ups
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
8 Burpee TTB
24 Double-unders
Scaling Options:
Beginner:
Amrap 15
8 Burpees + 8 Weighted sit-ups
24 Single unders attempting a double under every 12 reps
Intermediate:
Amrap 15
8 Burpee Toes to eye level
12 Double unders
COMP:
AMRAP 20minutes
4 Burpees
8 TTB
16 Double unders
Extra Accessory
Metcon (No Measure)
3-5 sets
5 Band shoulder oscillations
10 bird dogs (RX+ banded)