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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:
30 Sec Plank
10 RDL
5 Burpee Over Bar
0-15 Min RT
Deadlift (7 x 3)
15-30 Min RT
GOAL: Posterior chain strength
Every 90 sec for 7 sets
3 reps @ 8/10 RPE
Metcon (AMRAP – Reps)
EMOM 10 Min
Odd: 40 Sec G2OH w/ plate
Even: 40 Sec T2B
30-45 Min RT
GOAL: Core work.
-Practice short sets with super shorts rest between for T2B.
Pistols (3 x Max Set)
45-55 Min RT
3 Sets per leg for max unbroken pistols. Keep non-working foot off the ground at the top of the rep. I.e foot touches and you break.
-Consider weighting these as well as we don’t want more than 10-15 reps per set.
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