Peninsula CrossFit – CrossFit
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Laptop: https://us04web.zoom.us/j/879786503
Smartphone: session ID 8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
5/5 Single Leg RDL
5 Arch to Hollow
Muscle Clean + Front Squat
0-15 Min RT
Metcon (Time)
Clean and Jerk
2 Sets of:
8 TNG @ 50%
Rest 15 Sec
8 TNG @ 50%
Rest 15 Sec
8 TNG @ 50%
Rest 2 Min
15-35 Min RT
GOAL: Power Endurance.
-Every rep must be unbroken.
–
Metcon (AMRAP – Reps)
EMOM 15 Min:
Min 1: 16/12 Cal Machine
Min 2: 15-20 Box Jumps @ 24/20″
Min 3: 15-20 Wall Balls
35-5 Min RT
GOAL: Lower body endurance.
-You should have 10-15 Sec rest per round, scale as needed.