Friday January 29, 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 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


2-3 Rounds of 5-10 Reps

-Push Up/Push Variation

-Pull Up/Pulling Variation

-Sit Up/Core Variation

-Air Squat/Squat Variation

-WOD Movement
0-15 Min RT

Metcon (4 Rounds for time)

4 Rounds, Each for Time:

15/12 Cal Machine or 200m Run

15 Burpees (*To Target)

Rest 90 Sec between sets
15-35 Min RT

GOAL: Improve your ability to move fast on burpees.

-Use a target for your burpees if you have one.

-Don’t pace your burpees.

Metcon (4 Rounds for reps)

4 Sets of:

60 Sec Max Strict Chin-Ups

20 Pinch Grip Death March

30 Banded Bicep Curls
35-55 Min RT

GOAL: Pulling Strength