Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
20 Sec HS Hold
10 Alt. Renegade Rows
5 Push Up to Down Dog
0-15 Min RT
Metcon (Time)
3 RFT:
21 Thrusters
15 Burpee Over Bar
9 GTO
Rest 2 Min between rounds
15-45 Min RT
-Thrusters should be in 1-2 sets, absolutely no more than 3 sets.
-Even tempo on the burpees.
-GTO can be clean and jerk or snatch.
Metcon (No Measure)
3 RNFT:
Star Plank
15-30 Sec per side
-rest as needed
45-55 Min RT
New Section
Join Zoom Meeting
https://us02web.zoom.us/j/8797865035?pwd=b2VINGRyY0x5VnIvNWpmVU5oMVFXUT09
Meeting ID: 879 786 5035
Passcode: PCF123