Peninsula CrossFit – CrossFit
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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 Scap Pulls + 5 Beat Swings
5/5 Medball OH Lunges
5/5 Single Arm Bent Over Row w/ DB/KB
30 Single Unders
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
3 x 4 Min AMRAP
6 Pull Ups
12 Wallballs @ 20/14 lbs
24 DU’s
-Rest 2 Min between AMRAP’s
-Begin 2nd and 3rd AMRAPS where you left off.
15-35 Min RT
GOAL: Push pull endurance and fast transitions.
-Push hard but not too hard.
-Try for fast transitions.
-Relax shoulders on double unders.
-Don’t tear your hands.
Metcon (Calories)
Assault Bike/Rower
2 Rounds of:
10 Sec @ Hard
20 Sec @ Easy
20 Sec @ Hard
40 Sec @ Easy
30 Sec @ Hard
60 Sec @ Easy
35-45 Min RT
GOAL: Improve your power endurance.
-This is 6 Min of work. Treat it with respect and get it done.
Metcon (No Measure)
Cool Down:
10/Side Worlds Greatest Stretch
45-55 Min RT