Tuesday March 16, 2021

Peninsula CrossFit – CrossFit

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

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

5/5 Dead Bug

5/5 Bird Dog

10 Shoulder Taps

10 Scap Pulls

5 Squat Jumps
0-15 Min RT

Metcon (10 Rounds for time)

EMOM 10 min

5 Strict Chin Ups


5 Strict Ring Dips

*Each round as fast as possible.
15-25 Min RT

GOAL: Upper body push/pull

Metcon (AMRAP – Rounds and Reps)

4 x 3 Min AMRAP @ Mod-High Intensity

2 Muscle Up (Ring/bar)

4 Box Jump @ 30/24 ”

6 KB Swings @ 53/35 lbs

*Rest 1:30 Min between each amrap.

*Continue where you left off.
25-55 Min RT

GOAL: Improve your ability to do fast transitions in workouts with smaller number of repetitions.

-Keep a steady pace.

-Space/equipment may limit your ability to do certain types of muscle up variations. Attempt to do whichever scale/modification will benefit you the most.