Tuesday July 21, 2020

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