Tuesday July 6, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123

Warm-up (No Measure)

2 Sets of:

5 PVC Prone Press

5 PVC Hollow Body Lat Pull Down

5 Shoulder Extensions

5 Wallballs

5 Burpees
0-15 Min RT

Metcon (AMRAP – Reps)

EMOM 12 Min:

Min 1: Max Reps Box Jumps @ 30/24″

Min 2: 1-3 Rope Climbs

Min 3 Rest
15-30 Min RT

GOAL: Hip extension endurance and rope climb speed

-Rope climbs should be challenging but manageable, 10 sec between efforts. Perform legless if possible.

-Try and land on the box as tall as possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/16 Cal

15 Power Cleans @ 115/75 lbs

20 Sit Ups
30-55 Min RT

GOAL: Improve performance in medium length triplets.

-Keep consistent.

-2-3 Sets max for the cleans.