Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
2 Sets of:
5/leg Sing Leg RD + Knee Drive
5/leg Sing Leg Hip Thrust
5 Tuck Jumps
10 Elbow Rotations from Back Rack
0-15 Min RT
Back Squat (5×3 pause 5 seconds at bottom)
15-30 Min RT
-Rest 90 Sec between sets
-We won’t have access to racks, so we must clean and press the weight to our backs
-RPE 6/10
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Min:
50/40 Cal Row or 40/30 Cal Bike or 800m Run
100 Double Unders
50 T2B
100 Double Unders
50 Pull Ups
30-55 Min RT
-Leg Raises, V-Ups, Sit Ups in place of T2B
-If no pull up bar perform bent over rows
New Section
Join Zoom Meeting
https://us02web.zoom.us/j/8797865035?pwd=b2VINGRyY0x5VnIvNWpmVU5oMVFXUT09
Meeting ID: 879 786 5035
Passcode: PCF123