Peninsula CrossFit – CrossFit
Be sure to join us on Zoom today – classes at 9:30am and 5:30pm.
Join Zoom Meeting: https://zoom.us/j/5221249772?pwd=SkRrbnlaNEhCdHEzdnhza3FjcEdkUT09
Meeting ID: 522 124 9772
Passcode: PCF123
Warm-up (No Measure)
EMOM 9 Mins:
Min 1: 35 sec of cardio (burpees, skipping, high knees, jumping jacks, mountain climbers)
Min 2: 35 sec air squats
Min 3: 35 sec PVC/Brookstick 1 shoulder press + 1 push press + 1 push jerk
Mobility 5 Mins
1 shoulder press + 2 push press + 3 push jerks (5 x (1+2+3))
GOAL: Shoulder strength
-Maintain same weight across all 5 sets
– Adjust your rep scheme based on the weights you have at home (ex. if they are lighter for you increase to 2+4+6 reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Mins:
21 pushups
15 burpees
9 Front Squats/Goblet Squats
-RX weight for squats: 95/65# BB or 50/35# DB