Wednesday July 22, 2020

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

5/leg Sing Leg RD + Knee Drive

5/leg Sing Leg Hip Thrust

5 Tuck Jumps

10 Elbow Rotations from Back Rack
0-15 Min RT

Back Squat (5×3 pause 5 seconds at bottom)

15-30 Min RT

-Rest 90 Sec between sets

-We won’t have access to racks, so we must clean and press the weight to our backs

-RPE 6/10

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Min:

50/40 Cal Row or 40/30 Cal Bike or 800m Run

100 Double Unders

50 T2B

100 Double Unders

50 Pull Ups
30-55 Min RT

-Leg Raises, V-Ups, Sit Ups in place of T2B

-If no pull up bar perform bent over rows

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Passcode: PCF123