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;
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.