Thursday January 7, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

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

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


3 Sets of:

7 Reverse Lunge

7 Jump Squats

7 Push Ups

7 Sit Ups
0-15 Min RT

Metcon (4 Rounds for reps)

EMOM 12 Min:

Min 1: 8 Back Squats @ 60-70%

Min 2: Max Pistols

Min 3: Rest
15-35 Min RT

Goal: Combine pistols and heavy barbell.

Sub Pistol progression or body weight squats for regular pistols.

Metcon (Time)

EMOM 12 Min:

10/8 Cal Row/Bike @ Hard
35-55 Min RT

Goal: Improve your capacity to produce high power with short rest periods.

Metcon (No Measure)

EMOM 10 Min:

X Reps of a Weakness
35-55 Min RT

We will allow some time to work on your GOAT over the next few weeks prior to the open.

Choose a weakness movement. Movement must be light (below 50% of your max rep).

This work is all about analyses and correcting technique.

Focus on form and quality.