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 Cal (Fast)
5 Box Jumps
5/5 Single Leg Glute Bridge
5 Muscle Snatch
0-15 Min RT
Metcon (Weight)
2 Sets of:
6 TNG Power Snatch @ 50-60%
Rest 15 Sec
6 TNG Power Snatch
Rest 15 Sec
6 TNG Power Snatch
Rest 3 Min
15-30 Min RT
GOAL: Power Endurance.
-Every set must be done unbroken.
Metcon (6 Rounds for time)
Every 4 Min for 24 Min (6 Rounds)
14 T2B
7 OHS @ 135/95 lbs
200m Run
30-55 Min RT
GOAL: Improve yor performance and pacing in triplets.
-You should have 60-90 Sec rest.