Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
10 Step Ups/Box Jumps
10 Burpees
10 HS Hold/HSPU/Press
0-15 Min RT
Metcon (3 Rounds for reps)
EMOM x 21 Min
Min 1: Box Jump
Min 2: Bar Facing Burpees
Min 3: HSPU
15-45 Min RT
-Test each of these movements for your max reps in 30 sec. Perform these reps over all rounds of your EMOM.
-Movements should be crisp and tight. Don’t be sloppy with your form. Hold yourself to a high standard, this is all about practice.
-Score is reps of each movement.
Metcon (No Measure)
3 RNFT:
45 Sec Side Plank/side
45 Sec Tall Kneeling Plate Hold
45-55 Min RT