Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Poster Warm Up (No Measure)
-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility
0-15 Min RT
Thruster (4-3-2-2)
15-25 Min RT
5 Min to find a 2 rep max Thruster
Front Squat (3 x 3 Paused @ 75% 1-2-X-0)
25-35 Min RT
-Quality reps.
1 Sec Down
2 Sec At Bottom
eXplode Up
0 Sec At Top
Metcon (AMRAP – Rounds)
Tabata Chipper
-20 Sec Work/10 Sec rest until you finish
20 Pistols
30 Push Ups
40 Sit Ups
40 Box Jumps
30 Pull Ups
20 Lungesters
35-55 Min RT
Your score is the round of Tabata you finished all the work in.