Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/8797865035
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
Then;
3 Sets of:
5 Floor Hyperextensions
5/leg single leg hip thrust
5 Plate G2OH
5 Burpee over Plate
0-15 Min RT
Metcon (Time)
All for Time:
3 rounds:
10 DB snatch @ 60/40 lbs
10 burpee box jump over @ 24/20″
60 sec easy bike or row
right into
3 rounds:
10 DB snatch @ 60/40 lbs
10 bar facing burpees
60 sec easy bike or row
15-40 Min RT
GOAL: improve ability to move fast on burpees
-MOVE AS FAST AS POSSIBLE ON EVERY ROUND
-Sub 20 minutes
Metcon (No Measure)
3 RNFT:
12 Neutral Grip DB Bench/Floor Press
10/10 Half Kneeling Landmine Press (empty barbell)
40-55 Min RT