Thursday January 21, 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)

50-40-30-20-10-20-30-40-50 Cal Bike/Row

Rest 1 Min between each set
15-45 Min RT

Goal: Aerobic capacity and pacing.

-Don’t push too fast on the first 50 cals. Your goal is to increase your pace slightly as the number of calories decreases.

Metcon (No Measure)


-All w/ a plate

10 Overhead plate sit ups

20 Russian Twists

10 Walking Plank over Plate
45-55 Min RT