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;
2 Sets of:
5 Broad Jump
5/Arm Tall kneeling DB/KB Press
5/5 Single Leg Glute Bridge
20 Quadruped Shoulder Taps
0-15 Min RT
Metcon (Weight)
5 Sets:
5 Tempo DB/KB Press @ RPE 9/10
3 Wall Walks (open standard)
Tempo:
3 Sec eccentric/down
15-30 Min RT
GOAL: Pressing strength.
Metcon (3 Rounds for time)
3 Sets of:
3 Rounds:
10 T2B
10/8 Cal Row
Rest 1:1
30-55 Min RT
GOAL: Core endurance
-8/7 Cal on Bike.
-Think about your strategy. Don’t trade unbroken T2B for long transitions and a slow row.