Tuesday March 31, 2020

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

50 SU

7 Burpees

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:

-Step Ups

-Box Jumps (w/ a step down)


-Jump Squats

-Tuck Jumps


Metcon (No Measure)

Pump Session:

3 Sets of:


-Reverse Fly’s/Pull a parts


-Tricep Extensions
-Use a light band or light DB/KB or object for this. Preference would be to use a band if you have one.