Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
10 Scap Push and Pulls
10 Beat Swings
5-10 Push Ups
5 Pull Ups
0-15 Min RT
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
15-45 Min RT
Perform as many reps as possible (AMRAP), unbroken, of bench press. Then directly into as many reps as possible (AMRAP), unbroken, of strict pull-ups.
Rest 3-5 Min between sets
-Score is total cumulative number of reps over all rounds and movements.
-Scale pull ups to a manageable movement difficulty.
-Be mindful of the number of bench press we have. Consider floor press or push ups.
Metcon (No Measure)
EMOM 9 Min:
Min 1: 8-12 DB Pull Over
Min 2: 30-45 Sec Hollow Body Hold
Min 3: 15 Banded Skull Crushers*
*Hold every rep for 2 sec at peak contraction.
45-55 Min RT
https://www.youtube.com/watch?v=SZEv7HKJsl4&ab_channel=DekaComp