Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
then..
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
Gymnastics
A: Metcon (No Measure)
EMOM 6minutes
4-8 ring dips
If rings are not available, do dips off of 2 boxes
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
12 Hang Power Snatch @95/65lbs
12/9 Cal Bike/Row/Run 200m