Monday March 1, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123

Warm-up (No Measure)

Cardio 3 Mins

Mobility 2 Mins

2 sets:

10 banded OH squats

5/5 glute bridge

10 box jump + step down

10 scap pushups

Front Squat (EMOM 6×4 reps @ 75%)

Paused Front Squat – 1 second pause at the bottom with explosive ascent

Perform 4 reps EMOM for 6 minutes

Metcon (Time)

2 Rounds for Time:

25 deadlifts @ 225/155#

25 wallballs @ 20/14#

25 HSPU
Goal: HSPU under fatigue.

Deadlifts: quick rests between sets

Wallballs: large sets

HSPU: don’t reach failure, break early

Metcon (No Measure)

Accessory work:

3 RNFT:

15 MTY
bent over, using 2.5 or 5# plates