Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
2 Rounds:
10 Banded Side Step/Side
10 Banded Pull Down to Press out
10 Beat Swing + Pull Ups
10 Power Clean
Beat Swing + Pull Up = Perform one beat swing followed by one kipping pull up, this is one rep.
Metcon (Time)
3 RFT:
6 Muscle Ups
15 Power Clean @ 135/95
400m Run
**15 Min Time Cap**
Go for as big of sets as possible on Muscle Ups. Do a big set of power cleans and then finish them off wth quick singles.
Scale 1:
12 C2B
@ 105/75
300m
Scale 2:
12 Pull Up
@ 65/45
200m
Metcon (No Measure)
4 Sets:
10 DB Bench Press @ Heavy (Alternating)
10 Push Ups
10 Banded Flys
Metcon (No Measure)
Cool Down:
2 Lengths of Gym
Walking Spiderman Stretch