Peninsula CrossFit – CrossFit
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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:
10 Samson Lunge
10 Straight Sit Ups
10 Beat Swings/Hollow Body Rocks
10 Goblet Squats
0-15 Min RT
Front Squat (5×5 @ 32X1 Tempo)
15-35 Min RT
32X1 Tempo
Metcon (AMRAP – Rounds)
EMOM 16 Min
Min 1: 8-16 Pull Ups
Min 2: 12-24 DB/KB Snatch
Min 3: 8-16 T2B/Sit Ups
Min 4: 12-24 DB/KB Clean and Press
35-55 Min RT
-Single arm DB row or bent over band row sub for pull ups.
-Consider hollow body rock sub for T2B.