Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
5 Wall Ball
10 Hollow Body Lat Pul Down (PVC or Band)
0-15 Min RT
Push Press (6-5-4-3-2-1)
15-30 Min RT
-You will have a 10 Min window to work through the above sets/reps.
-Go heavy but don’t max out.
-You are taking it from the ground.
Metcon (4 Rounds for reps)
4 Rounds for Reps of:
4 Minute Window
800/600/400/300m Run
Max HSPU in remaining time
Rest 2 Minutes between rounds
30-55 Min RT
-You want your run to take around 3 minute, giving you 1 min of HSPU work. The run should be hard and fast as there is built in rest in this WOD.
-Perform modified HSPU from a box, pike push ups, or L-Sit DB Press in place of kipping HSPU.