Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 min cardio
2 min mobility
then 3 rounds
5-inch worms
10 Samson lunges
10 front squats
10 Scap pull-ups
10 PVS pass-throughs
Weightlifting
A: Front Squat (Emom 10)
Front/Back squat
Emom 10
Odd: max back/front squats @50%
Even: Rest
Gymnastics
B: Metcon (No Measure)
4×2-5 Muscle-ups (Bar/Rings)
-Focus on keeping body tight (often feet dangle/don’t stay together) and getting hips up
Scale to:
– kipping C2B- Stringing them together
-kipping Pull ups (if they have 3 strict)
-Rhythm/beat swing (focus on lat engagement)
10 min
Accessory
Superset:
3 rounds of
8-10 Barbell Bent over rows
30 seconds of heavy farmers carry walk in square