Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Metcon (No Measure)
2-3 Sets:
2 Min Row or Bike
25′ Bear Crawl
5/5 Dead Bug (Hold for 3 Sec)
5 Scap Pulls
5 Burpees
0-15 Min RT
Metcon (Weight)
EMOM 9 Min:
Min 1: 3 Weighted Strict Pull Ups
Min 2: 5 Slam Ball + Vertical Jump
Min 3: 3-6 Ring or Bar Muscle Ups
15-30 Min RT
Be flexible with the movements, reps, and difficulty.
Metcon (Time)
For Time:
21-15-9
Burpee to 6″ Target
Wallball Sit-Ups
Cal Machine
30-55 Min RT
GOAL: Core and upper body endurance.
-Consistency on burpees.
-Unbroken sit ups.
-Leg drive on machine.
12 Min Time Cap