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:
10 Hollow Body y-Pulls
10 Hollow Body Lat Pull Downs
5 Scap Pulls
3 Wall Climbs
0-15 Min RT
Metcon (Time)
10 RFT:
5 Bench Press @ 60-65%
10/8 Cal Machine
15-40 Min RT
GOAL: Upper Body Strength-Endurance
-All sets of bench press must be done unbroken.
-Use bench or box to perform the press. Or sub floor press, w/ DB/BB, or push ups (10-15 reps per round).
Metcon (2 Rounds for reps)
EMOM x 10 Min
Even: Max Reps Half DB/KB/BB Press
Odd: Max Bar Muscle Ups
40-55 Min RT
GOAL: Pulling endurance after pressing.
-Choose a weight on the half press that allows you to do around 8-12 reps.
-You should have 15-20 Sec rest between rounds/movements.
-Some whichever pulling movement for BMU that will assist you in improving with them.
https://www.youtube.com/watch?v=wCgvQy4Jl4Y&ab_channel=DekaComp