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:
10 Plank Shoulder Taps
10 Plank Ankle Taps
5 Wall Walks
5 Wall Slides
0-15 Min RT
Metcon (AMRAP – Rounds)
Tempo Press (HSPU/Push Up)
As many sets as you need to complete:
30 HSPU or 50 Push Ups
3 Sec Lower
1 Sec at bottom
Explode Up
15-25 Min RT
GOAL: Improve pressing strength.
Metcon (No Measure)
EMOM 24 Min:
Min 1: 5-10 Strict Pull Ups
Min 2: 200m Run
Min 3: 45 Sec Plate Overhead Lunge
Min 4: 40-60 Double Unders
25-55 Min RT
GOAL: Push/Pull Endurance.
-The cardio is designed to raise your heart rate.