Tuesday August 11, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of

10 Sprawls (Burpee w/ no push up)

10 Push Ups

10 Inch Worm (no push up)

10 Hollow Body PVC Pull Down

10 Squat Jump
0-15 Min RT

Metcon (6 Rounds for time)

Every 5 Min For 15 Min

2 Rounds of

10 Burpee/15 Box Jump

15/10 Cal Machine

Rest 5 Min

Every 5 Min for 15 Min

2 Rounds of

10 Burpee/15 Box Jump Over

15/10 Cal Machine
15-55 Min RT

-We must scale our work so we have 1-2 Min Rest every round.

-Round 1/Round 2

-Reduce Cals on the Bike as they are much more difficult.

-If no machine perform 25-75 DU’s or 50-150 SU’s.