Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
From a Smartphone, download the zoom app and Join Session ID: 8797865035
Workout Explanation Video:
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2-3 Min Calf Stretching
2 Sets of
7/7 Reverse Lunge to Knee Raise
14 Banded Pull Apart
Metcon (AMRAP – Reps)
Death By Double Unders
Increase Double Unders by 1 rep every minute until you can’t continue*.
-We will only work for 20 Minutes (i.e. a total increase of 20 reps)
-Pick a starting number such that you challenge yourself (i.e. 0-20, 6-25, 11-30, 21-40, 31-50, etc
-The same will work for single unders.
-You want to be able to for sure complete 15 mins, but 20 mins should be very hard.
-Score is the reps you ended on.
If you don’t have a rope substitutions for this could be:
-Box Jumps (w/ a step down)
Metcon (No Measure)
3 Sets of:
-Reverse Fly’s/Pull a parts
-Use a light band or light DB/KB or object for this. Preference would be to use a band if you have one.