Wednesday, December 2nd 2020

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


A: Front Squat (Emom 10)

Front/Back squat

Emom 10

Odd: max back/front squats @50%

Even: Rest


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



3 rounds of

8-10 Barbell Bent over rows

30 seconds of heavy farmers carry walk in square