Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
then;
2 stes of:
3/leg KB RDL
3/arm KB Snatch
3/leg/arm KB Front Rack Lunge
6 Broad Jump Back and forth
0-15 Min RT
Clean and Jerk (3×1 @85-90%)
15-35 Min RT
Warm up to your working weight and then maintain for 3 heavy singles.
Metcon (AMRAP – Rounds and Reps)
5 x 2min AMRAP:
5 OH squats @ 95/65 lbs
5 HSPU
20 double unders
rest 1:30 between rounds
35-55 Min RT
Goal: High intensity day.
-Aim for unbroken sets of each movement
-Pickup the start of each round where you left off.