Peninsula CrossFit – CrossFit
Join 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:
7 Scap Push Ups
7 Beat Swings
7 G2OH w/ plate
7 Burpee
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
3 Rounds
AMRAP 3 Min
2-4-6-8… T2B
1-2-3-4… Power Snatch @ 95/65
Rest 90 Sec
*After your last round complete a 1000m Row or 60 Cal Bike @ hard pace.
15-40 Min RT
Goal: Stamina and Grip endurance.
-Restart where you finished on on the previous AMRAP.
-Keeps your arm relaxed and preserve your grip.
Metcon (No Measure)
3-5 Sets of:
10 DB Skull Crushers
10 DB Curls from Tall Kneeling
10 DB Shoulder Press from Tall Kneeling
40-55 Min RT