Thursday February 4, 2021

Peninsula CrossFit – CrossFit

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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 (Time)

4 RFT:

400m Run

20 DB Steps Ups @ 1 x 50/35 lbs
15-40 Min RT

Goal: Aerobic capacity.

-Drive/lead with your hips on the run.

-For step ups get your full foot on the box and extend all the way until you bring your other foot on.

Metcon (No Measure)


8-10 Skull Crushers

8-10 DB Pullover

12 Barbell Bicep Curls
40-55 Min RT