Peninsula CrossFit – CrossFit
Join us on Zoom!
Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Run/Row/Bike for 3-4 Min
3 Sets of:
5/5 KB Single Leg Deadlift
5/5 KB Windmill
5/5 KB Snatch
5/5 Front Rack KB Squat
0-15 Min RT
Metcon (Weight)
5 Sets @ 50-60%
2 Clean High Pull
2 Clean from pocket
15-30 Min RT
Metcon (Time)
5 RFT:
15 T2B
9 Deadlift @ 205/145 lbs
6 HSPU
Rest 30 Sec
30-55 Min RT
GOAL: Improve performance in triplet workouts
-All movements shold be close to unbroken every round.