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;
5/5 Single Leg Hip Thrust
5 Muscle Snatch arms only
5 Snatch Balance
5 OH Squats
5 Box Jumps + step down
0-15 Min RT
Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes:
2 rounds:
10 OH squats @ 95/65 lbs
10 box jump overs @ 24/20″
15-35 Min RT
Goal: Light and fast couplet.
-Control in the OH squats.
-Breathing on the BJO’s.
Metcon (AMRAP – Reps)
AMRAP 5 Min:
Burpees
35-45 Min RT
GOAL: Burpee endurance.
-Be consistent in your movements and don’t stop.
-Looking for 50-80 reps total.
Metcon (No Measure)
3 RNFT:
10/Side Side Plank Reach Through
10/Side Bird Dog
45-55 Min RT