Peninsula CrossFit – CrossFit
Join us on Zoom!
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:
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.