Peninsula CrossFit – CrossFit
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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
20-50 Unbroken Wall Balls @ 20/14 lbs
*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:
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%.