Thursday February 18, 2021

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


3 Sets of:

5 Inch Worm

5 Burpees

5 Air Squats

5 Muscle Cleans

5 Front Squats
0-15 Min RT

Metcon (Time)

For Time:

15 Front Squats

15 Bar Facing Burpees

13 Front Squats

13 Bar Facing Burpees

11 Front Squats

11 Bar Facing Burpees

9 Front Squats

9 Bar Facing Burpees

7 Front Squats

7 Bar Facing Burpees

Men: Start bar anywhere from 65-95 lbs and work up to 135-185 lbs

Women: Start bar anywhere form 45-65 lbs and work up to 95-135 lbs.
15-40 Min RT

GOAL: Leg-Strength Endurance

-Never reach failure, stop 1-2 reps before failure.

-Sub 15 Min.

Metcon (No Measure)


12 Lateral Raise

10 M-T-Y w/ change plates

100′ Farmer Carry @ Heavy
40-55 Min RT

-Use DB or plates for lateral raise.

-Use change plates or no plates at all for MTY.

-For farmer carry consider laps within box or the 100m course outside.