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: 2 min
Then;
2 Set of:
10 Scap Push Ups
10 Squat Jumps
10 Medball Thrusters
5 Burpee
0-15 Min RT
Metcon (Time)
For Time:
40 Cal Machine
40 Box Jump Over
40 Wall Ball
40 Burpees
Rest 5 Min
40 Burpees
40 Wall Ball
40 Box Jump Over
40 Cal Machine
15-45 Min RT
-Our first round/portion must take 10 min or less. At 10 min, if you aren’t on your rest, you will start your rest.
-Try and maintain, or beat, your time from the first round on the second round.
-Score is one total time.
-Scale reps/movements such that you can move consistently.
-No more than 2 sets on the wall ball. Be concious of your foot work on the box jump over.
Metcon (No Measure)
3 RNFT:
10 Skull Cruchers
10/10 Alternated Y Raise (LIGHT)
45-55 Min RT