Wednesday August 12, 2020

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 RDL

10 Hang SDHP

10 Rack Delivery

10 Front Squat
0-15 Min RT

Deadlift (3 Reps Every 45 Sec x 12 @ Speed)

15-25 Min RT

Metcon (Time)

25-20-15-10-5

Front Squat (from ground)

Windshield Wiper

500m Row
25-55 Min RT

-Front Squats are on the heavier side (135-155/95-110)

https://www.youtube.com/watch?v=DhT2KCx1eMM&feature=youtu.be&fbclid=IwAR0oLcJcEG573QnThVPHq2YzLj3kYDvL3EYbtiKl8B7fanU71LnyhmGCS1U

-Scale Row or bike or run to something that takes no more than 2 min.