Peninsula CrossFit – CrossFit
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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.