Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 V-Ups/Sit Ups
5/5 One Arm Ring Row
10 Leg Swings on Ring (top or bottom)
10 Squat Jumps
0-15 Min RT
Metcon (AMRAP – Reps)
EMOM 10 Min:
Rope Climbs
15-30 Min RT
Use this as an opportunity to work on your rope climbing techinque. Don’t simply concern yourself with how many but with how well. Find new ways to challenge yourself.
-Jump high
-No Jump
-From seated
-Don’t come off rope between multiple reps
-New foot lock off
-Different rope diameter
-No legs
-Rope pulls
-Etc
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
Buy In:
50 Push Ups
50 Air Squats
Then;
6 S2OH @ 135/95
12 Box Jump @ 24/20″
30-55 Min RT
Aim for unbroken S2OH every round. Simply breath through the box jumps.
Variation 1:
40
40
@ 95/65
Variation 2:
30 Modified
30
@ 65/45
@ 20/16″