Peninsula CrossFit – CrossFit
Join us on Zoom!
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 Barbell Skull Crushers
5 Floor Facing W-Y
5 Scap Push Ups
5 Push Ups
0-15 Min RT
Bench Press (12 x 2 Every 30 Sec @ 40-50%)
15-30 Min RT
GOAL: Pressing Speed.
-Move with speed.
-Use bench, box or floor press.
Metcon (3 Rounds for time)
Every 6 Min for 3 Sets/18 Min
12-9-6
Power Snatch @ 95/65 lbs
Bar Facing Burpee
30-55 Min RT
GOAL: Improve your ability to move fast.
-We want a minimum of 3 TNG reps every time you grab the barbell.