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Peninsula CrossFit – CrossFit
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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
Metcon (Weight)
EMOM 8 Min:
Odd: 50 DU
Even: 4 OH Squats @ 70-75 %
15-30 Min RT
GOAL: Improve capacity to do heavy OH Squat with fatigued core.
Metcon (Time)
4 RFT*:
5-7 Ring Muscle Ups
40-50 Air Squats
*with weight vest 20/14 lbs
30-55 Min RT
GOAL: Create an overload for bodyweight exercise.
-For the RMU sub:
12 C2B or 20 Pull Ups
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