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;
4 Sets of:
3 Bent Over Row
3 Muscle Cleans
3 Front Squats
6 Push Ups
0-15 Min RT
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
15-40 Min RT
GOAL: Improve performance in light workouts demanding fast transitions.
-Aim for unbroken power cleans throughout.
-Don’t rush anything.
Metcon (No Measure)
3 RNFT:
10 Side Elbow Plank + DB Lateral Raise
50’/30 Sec Quadruped Crawl (slow)
30-45 Sec Wall Sit
40-55 Min RT