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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 Mins
Mobility: 2 Mins
then 2 sets:
10 PVC good mornings
10 walking lunges
10 PVC push press
5 burpees
0-15 Min RT
Front Rack Lunge (3 x 15 @ 7/10 RPE)
15-35 Min RT
GOAL: Lower body strength endurance.
-Standing in place and stepping forward.
-Use double DB or KB for this.
-Stay tall and do not let your shoulders fall forward as you get tired.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Mins:
200m run
7 burpees to target
7/Arm DB/KB push press 50/35 lbs
14 situps
35-55 Min RT
GOAL: Core endurance + keep system activated and ready for Open WOD.
Target for burpees should be about 6 inches above your reach
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