Wednesday February 10, 2021

Peninsula CrossFit – CrossFit

oin us on Zoom!
From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 Min


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:


6 T2B

3 Power Clean @ 205/145
30-55 Min RT

GOAL: 10-14 Min time zone with fast transitions.

-Move fast in transtions.