Thursday August 27, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035

From a Smartphone, download the zoom app and Join Session ID:
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