Peninsula CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
16 Wallballs @ 20/14 lbs
12 Cal Row
8 C2B
15-30 Min RT
GOAL: Push/Pull Strength Endurance.
-Work on common movement combinations with fast transitions.
Metcon (No Measure)
3 RNFT:
15 Hollow Body Lat Pull Downs
15-25 Sec Hanging V-Up/Knee Tuck Hold
8/Side Half Kneeling Pallof Press (Branded)
30-55 Min RT
GOAL: Core Gymnastics/Stability and lat strength reinforcement.
https://www.youtube.com/watch?v=xMZpXjQ0OJ4&ab_channel=RedDevilCrossFit
https://www.youtube.com/watch?v=pZWZkKu_Zq8&ab_channel=DekaComp
https://www.youtube.com/watch?v=DWwI61I1KAM&ab_channel=NexusSportPerformanceandRehabilitation