Friday May 14, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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.