Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
10 PVC Pass Throughs
5-10 Wall Balls
10 Beat Swings
5-10 KB High Pulls
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min:
2-4-6-8-10-…etc
KB Snatch @ 70-53 lbs
Ring Muscle Ups
*Rest 5 Min*
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Min:
4-8-12-16-…etc
KBS @ 70-53 lbs
T2B
15-45 Min RT
GOAL: Flexion extension endurance.
-Use your hips to create acceleration on the swings and snatches.
-Conserve the grip in the second portion.
Metcon (No Measure)
5 Sets of:
5-10 Kipping HSPU
5/Side Landmine Row + Press
45-55 Min RT
GOAL: Pressing power.