Thursday September 16, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

200m Run

then, 2 sets:

15 banded shoulder press

15 banded tricep extensions (or DB skull crushers)

15 banded bicep curls


200m Row
0-15 Min RT

-If not enough bands available use 2 light DB in place.

Metcon (No Measure)

4 Rounds For Quality:

15 ring dips

20 banded pull aparts
15-30 Min RT

GOAL: ring dip technique

-This is for quality, not time, so that we focus on quality reps and consistent range of motion.

Metcon (3 Rounds for time)

3 sets, each for time:

2 rounds:

200m row

200m run

Rest 2 minutes between each set.

*Time Cap: 20 Minutes*
30-55 Min RT

GOAL: conditioning

-These should be sprints, 200m row should take a minute or less and 200m run should take a minute or less. Reduce metres accordingly.