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;
5/leg Single Leg Glute Bridge
5/Leg Single Leg Jump
5 Air Squats
5 Pull Ups
0-15 Min RT
Metcon (Weight)
5 Sets:
5 Back Squats @ 70-80%
3 Kneeling Jump to Box Jump @ 24/20″
Rest 2-3 Min
15-30 Min RT
GOAL: Maintain strength during the fitness phase.
https://www.youtube.com/watch?v=raWzuabF6kU&ab_channel=MarcusFilly
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min:
6 Thrusters @ 115/75 lbs
12 C2B
Rest 3 min before second AMRAP.
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Min:
12 Thrusters @ 95/65 lbs
12 Cal Row
30-55 Min RT
GOAL: Improve your performance in classic Open workout couplets.
-High intensity, move fast.
-AMRAP 1: 5+ Rounds
-AMRAP 2: 4+ Rounds.