Tuesday June 23, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


7 PVC Bear Complex

3-2-1 Bar Bear Complex
0-15 Min RT

Bear Complex EMOM (12×1)

EMOM for 12 mins:

-1 round of the Bear complex each minute

-maintain at the same weight for all 12 rounds
15-40 Min RT

Bear Complex =

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Metcon (Time)

100 Step Ups

-w/ DB, KB, or Plate
40-55 Min RT

-Aim for unbroken or max 1 break.