Tuesday May 18, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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.