Friday, December 4th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min

Mobility 2 min (stretch out ankles and make sure calves and knees are feeling good)


3 rounds:

10 dead bugs

10 supermans

10 scap bull ups

5 jump squats

5 box jumps


A: Metcon (Time)

Pull Pull Pull Pyramid


-Strict pull-ups

-Bent over rows

-Hammer Curls
Earlier this week we did a Push Push Push workout… this workout is its cousin 😉


B: Metcon (Distance)

Part 1: Max height box jump

Part 2: 7 min Emom doing 2- 3 HIGH box jumps (a little shy of your highest height from part 1)
***Make sure you are warm before doing this***

PART 1: 10 min to build/ work up to an explosive 2-foot take-off jump. Use your arms to get as much momentum as possible. You will realize this is perhaps more mentally vs physically challenging.

– feel free to add plates on top of your box

PART 2: being that this is 2-3 reps it should not get our breathing or heart rate very high. The focus is on power for each rep