Tuesday January 19, 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)

6 RFT:

10 Pull Ups

10 Box Jump Overs

10 KBS

Rest 2 Min after round 3

**20 Min Time Cap**
15-40 Min RT

Goal: Improve fast muscle contractions, timing, and transitions.

-All movements should be unbroken. Focus on take off and landing mechanics on Box Jump Overs.

Hollow Superman (No Measure)

16 Tabata Rounds Alt:

Hollow Holds

40-55 Min RT