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 Min
Mobility: 2 Min
Then;
3 Sets of:
5/5 Back Rack Lunges
3 Tempo Jumping Back Squats @ 5 Sec down
3 Tall Box Jumps
0-15 Min RT
Back Squat (10 x 3 @ 70-75%)
15-35 Min RT
Every 90 Sec for 10 Sets (15 Min)
3 Back Squats @ 70-75%
Metcon (Time)
For Time:
50 Burpee Box Jump Over @ 30/24″
100 Walking Lunge W/ plate
50 Burpee Box Jump Over @ 30/24″
35-55 Min RT
-You should be doing 8-10 BBJO per min. If you can’t maintain this pace lower the total number of BBJO.
-Weight the walking lunge with a weight held at your chest. Don’t worry about going heavy, we just want some load.