Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2-3 Sets of:
5 Scap Push Up
5 Push Up
5 Scap Pull Up
5 Beat Swing
5 Wall Walk
0-15 Min RT
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
15-45 Min RT
GOAL: Pressing through all planes.
-You must be able to do at least 5 reps in every movement. If you cannot scale movement by reducing range of motion or use band.
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.
45-55 Min RT
**Perform only one core routine. You choose**
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans
45-55 Min RT
**Perform only one core routine. You choose**