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 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Weight)
EMOM 10 Min:
Odd: 15/12 Cal Row
Even: 3-5 Squat Snatch @ 60%
15-30 Min RT
Goal: Barbell cycling under fatigue.
-Focus on turnover speed. Lock your elbows quickly.
-Drop the number of calroies on the assault bike.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 OHS @ 95/65 lbs
15 T2B
Rest 3 Min
Max Reps T2B
Max Reps OHS
30-55 Min RT
Goal: Improve performance in Gymnastics+light weightlifting workouts.
-Stay around 80-85% effort.
-Be wise and break up OHS early.
-Use a close grip on the T2B to reduce shoulder stress.
Metcon (No Measure)
Cool Down:
-Forearm Stretching