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;
2 Sets of/;
5/5 Single Leg RDL + Knee Drive
5/5 Single Leg Glute Bridge
5-10 Elbow rotations
5 Front Squats
5 Tuck Jumps
0-15 Min RT
Front Squat (5 x 1+1 @ 75%)
15-25 Min RT
1 Front Squat @ 1&1/4
1 Paused Front Squat (2 sec @ bottom)
Rest 2 Min between sets
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
25-45 Min RT
Rest 1:1 befor next portion.
6 Min time cap on Isabel. We should be hitting a minimum of 5 reps per min. Scale the weight accordingly.
Pistols (100 Alt Pistols for Quality.)
45-5 Min RT
-Scale reps and movement difficulty accordingly.