Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
5 RDL
5 Muscle Clean
5 Press
5 Burpee
0-15 min RT
Metcon (Weight)
EMOM 24 Min:
Min 1: 3 Clean and Jerk @ 60-70%
Min 2: 15/12 Cal Row (12/10 Cal Bike)
Min 3: 10 Bar Facing Burpees
Min 4: Rest
15-45 Min RT
GOAL: Get heart rate up and practice semi heavy weights with cardio/gymnastics.
-Enjoy this workout.
Metcon (No Measure)
3 Sets of:
15 Floor Facing W*
10 Alt. Bottom Up KB Floor Press
*Hold 5 Sec every 5 reps.