Tuesday July 28, 2020

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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.