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 Min
Mobility: 2 Min
Then;
2 Sets of:
5 Scap Pulls
5 Beat Swings
5 Scap Push
5 Inch Worms
5 Muscle Clean
5 Push Jerk
0-15 Min RT
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Unbroken Power Clean
Unbroken Push Jerk
@ weights of your choosing
15-35 Min RT
GOAL: Cycling endurance.
-The efforts need to be unbroken.
-Rest as needed between sets.
Metcon (Time)
5 RFT:
10 C2B
5 Bent Over Row @ 135/95
Rest 30 Sec
35-55 Min RT
GOAL: Pulling endurance.