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;
2 Sets of:
5/leg Single Leg Glute Bridge
5 Tall Box Jump
5 Jump Squats
5 Front Squats
0-15 Min RT
Front Squat (10 x 3 @ 40-50% w/ speed Every 45 Sec)
15-25 Min RT
GOAL: Improve ability to create acceleration in concentric phase of movement.
Every 45 Sec for 10 sets
3 Front Squats @ 40-50%
-Pause for a full second at 90 deg on the way down.
Metcon (3 Rounds for reps)
3 x AMRAP 6 Min @ RPE 7/10
2-4-6-8-10…
DB Step Up Over @ 1×50/35 lbs & 24/20″
T2B
*Rest 2 Min Between AMRAPS
*Restart at 2 Reps every AMRAP
25-55 Min RT
GOAL: Improve T2B endurance.