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 Scap Push Ups
5 Push Ups
5 PVC Press
5 PVC Thrusters
0-15 Min RT
Metcon (Time)
21-15-9 Ring Dips
15-12-9 Strict Press @ 95/65 lbs
15-30 Min RT
GOAL: Muscle up and S2OH workouts.
-Don’t reach failure at any point.
-Keep your core braced throughout.
-Keep your wrists neutral.
-Sub push ups for ring dips.
Metcon (2 Rounds for weight)
3 Sets of:
8-12 Snatch Grip RDL
8-12 Good Morning
30-55 Min RT