Peninsula CrossFit – CrossFit
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https://us04web.zoom.us/j/8797865035
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8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
MobilityL 2 Min
Then;
3 Sets of:
7 RDL
7 Box Jump
7 Burpee (No jump)
7 Glute Bridge
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Min:
7 Deadlift @ Mod-Light
7 Box Jump Overs
5 KBS @ Heavy
5 Burpee Over Bar
Every rep should be completed unbroken.
15-40 Min RT
Metcon (No Measure)
4 RNFT:
10-20 Tall Kneeling DB Crush Curls
10-15 DB Pull Overs
10-15 DB High Pull
40-55 Min RT