Peninsula CrossFit – CrossFit
Dont forget about the PCF Christmas Party tomorrow night, starting at 5pm!!
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 1-2 Mins
Then:
with 2 light DB or KB
10 shoulder press
10 front rack squats
10 skull crushers
10 vent over rows
10 scap pushups
10 jumping squats
Standing Sled Pull with rope (25′ lengths)
– Pull the sled from a standing position with torso fully upright.
-Use your arms and upper back to pull, no hinging at the hips.
-Relay style building up in weight for 10 minutes and then cool down for 5.
Metcon (4 Rounds for time)
E5MOM x 4
4 different EMOMS. Doesn’t matter which order you complete them in.
EMOM 1:
500m row
50 banded lat pulldowns (blue band)
EMOM 2:
35/25 cal bike
50 banded tricep extensions (blue band)
EMOM 3:
400m run
50 banded lat pulldowns (blue band)
EMOM 4:
25 burpees
50 banded tricep extensions (blue band)
V1:
400m row
40 banded lat pulldowns (blue band)
25/20 cal bike
40 banded tricep extensions (blue band)
400m run
40 banded lat pulldowns (blue band)
20 burpees
40 banded tricep extensions (blue band)
V2:
350m row
40 banded lat pulldowns (red band)
20/15 cal bike
40 banded tricep extensions (red band)
300m run
40 banded lat pulldowns (red band)
15 burpees
40 banded tricep extensions (red band)