Tuesday June 29, 2021

Peninsula CrossFit – CrossFit

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

Warm-up (No Measure)

2 Sets of:

2 Min Row or Bike

5 Shoulder Extensions

5 Wall Ball

10 Hollow Body PVC Pull Down

10 PVC Prone Press
0-15 Min RT

Metcon (No Measure)

3 Rounds

10 Pull Ups

Rest 30 Sec

5 Bar Muscle Up

Rest 30 Sec
15-30 Min RT

GOAL: Pulling Power Endurance

-If you can’t perform muscle ups, set a low bar and perform jumping transitions.

-Consider further modifications for pull ups and muscle ups to make it appropriate for your abilities.

Metcon (Time)

For Time:

40 Ab-Mat Sit Ups w/ Wallball

12 Wall Walks or 40′ HS Walk

30 Ab-Mat Sit Ups w/ Wallball

10 Wall Walks or 30′ HS Walk

20 Ab-Mat Sit Ups w/ Wallball

8 Wall Walks or 20′ HS Walk
30-55 Min RT

GOAL: Core Endurance