Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of
10 PVC Kneeling Thrusters
10 Hang Muscle Snatch
10 PVC Prone Press
10 Jumping Lunges
0-15 Min RT
Metcon (Time)
2 Rounds:
15 DB Snatch @ Heavy
100m Run
Rest 2 Minutes
2 Rounds:
15 DB OH Squat @ Heavy
100m Run
Rest 2 Min
2 Rounds:
15 DB Clean and Press @ Heavy
100m Run
**Round 1 Right Side/Round 2 Left Side**
15-40 Min RT
-There is lots of rest built into this workout. It Should be done at high intensity.
-Use a DB or KB. Go heavy for you.
Metcon (No Measure)
3 RNFT:
30 Toe Touches
10/10 Side Plank Raise
30 Prone Single Leg Lifts
40-55 Min RT