Friday April 23, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


2 Sets of:

5/Arm Tall Kneeling Press

3/Arm Turkish Get Up

5/Arm Single OH Squat

1 Min Handstand Hold/Practice
0-15 Min RT

Shoulder Press (4 x 6 @ AHAP)

15-30 Min RT

GOAL: Improve pressing strength.

-Rest 90 Sec between sets.

-Use 60-70% of 1 RM.

Metcon (Time)

3 RFT:

15 Cal Bike/18 Cal Row

12 Power Clean @ 115/75 lbs

9/9 Pistols or 21 Air Squats

Rest 1 Min
30-55 Min RT

-Calories: Adjust accordingly between bike or row, and for females.

-Power Cleans: Try and complete 2-3 sets of fast cycling.

-Pistols: Perform all on one leg and then the other.