Friday January 15, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
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From a Smartphone, download the zoom app and Join Session ID:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


3 Sets of:

6 Banded Y’s

6 Banded OHS

6 Banded Lat Pull Downs
0-15 Min RT

Metcon (Time)

3 RFT:

20-50 Unbroken Wall Balls @ 20/14 lbs

100 DU’s

*Rest as needed between rounds to ensure we preserve Wall Ball capacity.
15-35 Min RT

Goal: Improve your ability to do long sets of Wall Balls.

-Breath while the wall ball is in the air.

-Keep the hands down and away and the shoulders relaxed on the DU’s.

Metcon (No Measure)

5 Rounds of:

200m RUn

1-5 Rings Muscle Ups/MU Practice
35-55 Min RT

-Focus on the quality of the Muscle Ups and keep the intensity of the run @ 80%.