Friday, November 27th 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio 3 min

Mobility 2 min


3 rounds of:

5 burpees

5 inchworms with 2 pushups

10 hollow rocks

10 banded pull aparts


A: Metcon (No Measure)

1. Emom20

odd min: 3-7 Strict HSPU (or DB L-sit press)

Even min: 15-25 lying toe touches

(20 min)

2. Accessory

2-3 rounds:

12 lying single DB Skull Crushers

12 single DB curls

15-20 banded pull aparts

(15 min)

3. 15 min of light/moderate Bike or Row

*only 3 ppl at a time for light to moderate cardio (to avoid heavy breathing) that are well spaced from each other. If there is a full class that gives everyone 15 min of cardio time.

(15 min)

***Do 1, 2, 3 in any order you like. Being that we are limited on only having 3 ppl doing cardio at once, we will have to stagger.