Thursday January 14, 2021

Peninsula CrossFit – CrossFit

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Warm Up 65 (No Measure)

Row 750m

10 Burpee Broad Jump

15 PVC Pass Throughs

15 Box Step Ups



10 Hydrant with Leg Extension (/side)

10 Rainbows (/side)

Metcon (4 Rounds for reps)

4 Sets for Max Reps:

Max Strict Pull Ups

15 Bent Over lateral raise @ light

100m Farmer Carry

*Rest as needed between movement and sets.
15-35 Min RT

Goal: Pulling strength and control

-Do not go to failure on the pull ups. Leave a few reps in the tank.

-Please scale the pulls ups so we can increase our time under tension.

-Keep shoulder back and down during the carries. DPn’t have off the joint.

Metcon (Time)

2 Rounds of:

30 Deadlift

30/25 Cal

30 Push Ups
35-55 Min RT

-Sets of 10 on the deadlift.

-Stay away from failure on the push ups.