Peninsula CrossFit – CrossFit
oin 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;
2 Rounds of:
5 Scap Pulls
5/side scorpion stretch
5 Hollow to Arch on Floor (alligator roll)
5 PVC Sumo Deadlift
5 Jump Squats
0-15 Min RT
Metcon (Weight)
5 Sets of:
3-5 Speed Sumo Deadlift @ 50%
8-10 Broad Jump
Rest 30-45 Sec
15-30 Min RT
GOAL: Improve your ability to produce speed when doing a hip extension movement.
-Consider using a band for Sumo Deadlifts to increase resistance.
Metcon (Time)
12 RFT:
4 HSPU
6 T2B
3 Power Clean @ 205/145
30-55 Min RT
GOAL: 10-14 Min time zone with fast transitions.
-Move fast in transtions.