Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
5/5 Hip Thrust + Knee Drive
5 Burpee Box Step Overs
5/5 Reverse Lunge
5 Hollow to Arch on Floor
0-15 Min RT
Metcon (No Measure)
EMOM 8 Min:
3 Squat Jumps +
3 Box Jumps (high)
15-30 Min RT
Metcon (Time)
2 Rnds:
6 Cal Row/Bike
6 Thrusters @ 95/65 ish
Rest 60 Sec
2 Rnds:
8 Cal Row/Bike
8 Thrusters
Rest 60 Sec
2 Rnds:
10 Cal Row/Bike
10 Thrusters
Rest 60 Sec
2 Rnds:
12 Cal Row/Bike
12 Thrusters
30-55 Min RT