Peninsula CrossFit – CrossFit
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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