Peninsula CrossFit – CrossFit
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Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
10 Scap Push Ups
5 Burpee
5 Muscle Clean
50 Kick to Handstand
0-15 Min RT
Metcon (2 Rounds for time)
For Time:
12-10-8
Strict/Kipping HSPU
Bar Facing Burpee
Rest 3 Min
For Time:
20 Power Clean @ 135/95 lbs
100-200′ HS Walk
15-35 Min RT
GOAL: Pressing endurance.
-Keep core tight for HSPU.
-Cleans likely in singles.
Metcon (AMRAP – Reps)
Tabata Time Format:
Wall Balls
Until 60 Reps if @ 30/20 lbs
Or
Until 80 Reps if @ 20/14 lbs
35-45 Min RT
GOAL: Improve pacing and general wallball capacity.
-Score is Tabata round which you finished your reps in.
Metcon (No Measure)
Weighted Side Plank
Accumulate 2 Min/side @ 45/25 lbs
45-55 Min RT
GOAL: Core stability.