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
Mobility: 2 Min
Then;
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)
4 RNFT:
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.