Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
400m Run
then;
3 Sets of:
5 Arch to Hollow
5 Scap Pulls
5 Beat Swings
5 Pull Ups
then;
400m Run
0-15 Min RT
Metcon (3 Rounds for reps)
3 Unbroken Sets:
2-4 Strict Pull Ups
5-10 Kipping Pull Ups
3-5 Tempo Pull Ups
Rest 2-4 Min between sets
15-30 Min RT
Do not drop from bar.
Strict: Must Be Hard
Kipping: Mest be explosive
Tempo: Eccentric must be controlled
Metcon (AMRAP – Rounds and Reps)
2-4-6-8-10…
Burpee Box Jumps @ 30/24″
OH Squats @ 95/65 lbs
30-55 Min RT
GOAL: Stamina
-Consistent pace on burpees.
-OH Squats should feel light and smooth.