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:
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.