Tuesday, October 6th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 min cardio

2 min mobility


2 sets

-5 Inch worms

-5/5 Dead bug (Hold every rep for 3 seconds)

-5/5 Bird dog (Hold every rep for 3 seconds)

-10-15sec ring/box support hold

-5 hand release push up


A: Metcon (No Measure)

EMOM 6minutes

4-8 ring dips
If rings are not available, do dips off of 2 boxes


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

12 Hang Power Snatch @95/65lbs

12/9 Cal Bike/Row/Run 200m