Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
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