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;
3 Sets of:
5 KB Windmills
5 Bottom-Up KB Press
5/5 Single KB Front Rack Lunges
0-15 Min RT
Metcon (Weight)
EMOM 12 Min
Min 1: 3 Split Jerk @ 80%
Min 2: 6 Jumping Push Ups
Min 3: 2 Heavy Jerk Dips @ 90-100%
Min 4: Rest
15-35 Min RT
Score is weight on split jerk.
Metcon (Time)
For Time:
30 Burpees
500m Row
30 C2B
20 Burpee
300m Row
20 C2B
35-55 Min RT
GOAL: Improve performace in high heart rate workouts w/ moderate gymnastic volume.
-Pace your burpees, push the C2B.