Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Run/Row/Bike 5 Min
Then;
3 Sets of:
5 RDL
5/5 Elbow Rotations
5 Muscle Cleans
5 Power Cleans
0-15 Min RT
Metcon (Time)
15-12-9-6
Unbroken Power Cleans
15-30 Min RT
GOAL: Barbell Cycling
-Every set must be performed unbroken before you move onto the next set.
-Relax your arms and use your hips.
RX+: 155/105
RX: 135/95
Int: 115/85
Beginner: 95/65
Metcon (AMRAP – Rounds)
EMOM 10 Min:
Odd: 15-20 Set Ups @ 1 x50/35 lbs and 24/20″
Even: 40 Seconds elbow plank
30-45 Min RT
-Steady pace on the step ups.
Metcon (No Measure)
In Remaining Time:
3 Sets of 30 Sec/Side
Couch Stretch
Pigeon Pose