Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
10 Samson Lunge
10 Scap Push Ups
10 Inch Worms (Push/No Push)
10-30 Sec HS Hold (modify as needed)
0-15 Min RT
Metcon (2 Rounds for time)
2 Rounds of:
12-10-8 HSPU
24-20-16 1 Arm DB OH Lunge
Rest 5 Minutes between rounds.
15-45 Min RT
-Scale movements/reps/weight accordingly
-The first rounb should be well under 10 min, say 6-8 min. Expect the second round to be 2ish min longer.
-Hard cap at 8 min for the first round.
-Sub modified HSPU from box, L-Sit DB Press, or Pike Push Ups for the HSPU.
-Alternate arms as you see fit for the OH DB lunges, however attempt to balance out the reps/volume.
Metcon (No Measure)
3×10-15 Reps of:
-Floor Facing Angel
-Rest 45-60 sec between sets.
45-55 Min RT