Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
then;
7 Sets of:
1 Deadlift
1 Muscle Clean
1 Front Squat
1 Cluster
0-15 Min RT
Deadlift and Clean (7-7-7-7-7)
5 Sets of:
5 Deadlift
1 Power Clean
1 Squat Clean
15-30 Min RT
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
30-55 Min RT
-This is a lot of volume for our core. Please, please, please scale the volume down to 40, 30, or 20 sit ups/back extensions
-For back extensions we will perform barbell good mornings or lying prone leg raises.
-If we scale the core we will scale the run.