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:
5 Bent Over Row
5 Straight Leg DL
5 Press
5 Good Morning
5 Back Squat
0-15 Min RT
Back Squat (6 x 8 E2MOM @ 70%)
15-30 Min RT
GOAL: Leg hypertrophy and Squat Control.
-Focus on form
-Respect the %
-CONTROLLED descent
Metcon (2 Rounds for time)
2 Rounds for Time:
5 Rounds of:
8 Bar Facing Burpees
8 Unbroken Thrusters @ 75/55 lbs
30-55 Min RT
GOAL: Improve couplet stamina by focusing on specific movements.
-This workout is designed to focus on the burpees.
-The thrusters should feel LIGHT, if they don’t lower the weight.