Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
5 Single KB Push Press
5 KB Swings
25 March in Place (high knee) overhead carry
0-15 Min RT
Push Press (2 x 8 @ 60%, 2 x 6 @ 70%)
15-30 Min RT
Goal: Pressing strength-endurance.
Keep you upper body upright, push through your heels, and stick that head through your arms.
Metcon (AMRAP – Rounds and Reps)
3 Rounds of:
AMRAP 3 Min:
Thrusters @ 95/65 lbs
Bar Facing Burpee
Rest 1 Min
*After your last round go for one 800m Run @ a hard pace.
30-55 Min RT
For the AMRAP, carry on where you left off after your 1 Min rest.