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;
2 Sets of:
7 Bent Over Row
7 Muscle Snatch
7 OH Squats
7 Burpees
0-15 Min RT
Metcon (Weight)
5 Sets @ ascending in weight
3 Hang Muscle Snatch
2 Snatch Balance
15-30 Min RT
GOAL: Proper bar path.
Metcon (Time)
4 RFT:
16/12 Cal Assault Bike
16 DB Step Ups @ 1 x 50/35 lbs DB, 24/20″
16 HSPU
30-55 Min RT
GOAL: Stamina and HSPU endurance
-Step Ups quick and unbroken.
-HSPU: kipping or strict.
-Sub Sub 12-14 Mins.