Tuesday August 4, 2020

Peninsula CrossFit – CrossFit

oin us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035

From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min

Then;

3 Sets of:

5/leg Single Leg Hip Thrust

5 PVC Prone Press

5 Broad Jumps
0-15 Min RT

Metcon (3 Rounds for time)

E6MOM x 3 Sets

3 Rounds of:

5 Power Clean

3 Thrusters

3 Bar Muscle Ups/5 C2B/7 Pull Ups
15-45 Min RT

-This should be short and heavy.

-Cleans can be broken up but thrusters are done unbroken.

-Stay tight on the gymnastics work.

Metcon (No Measure)

3 Sets of:

20 Hip Thrust

20 Bent Over Lateral Raise

60 Sec HIGH KNEE walking in place
45-55 Min RT