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 Sit Ups
5 Deadlift
5 High Pull
5 Box Jump
5 Burpee
0-15 Min RT
Metcon (4 Rounds for reps)
4 x 3 Min AMRAP
20 Sit Ups
12 SDHP @ 95/65 lbs
Max Burpee Box Jump Overs @ 24/20″
Rest 1:30 Between each amrap
15-40 Min RT
GOAL: Improve your burpees.
-Move with purpose on the sit ups and SDHP, not too fast or slow.
-We want to arrive at the burpees fatigued but not blown up.
-Push hard on the burpees.
Thruster (3 x 10 @ 135/95 lbs)
40-55 Min RT
GOAL: Thruster Capacity.
-Every set must be unbroken.
-Reduce the weight as needed.