Wednesday March 3, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 Mins

Mobility: 2 Mins


2 sets:

10 RDL

10 bent over row

10 elbow rotations

10 front rack lunges

5 tall cleans
0-15 Min RT

Metcon (Weight)

EMOM 8 minutes:

4 hang clusters @ 155/105#
15-25 Min RT

Goal: Improve barbell workouts and cycling.

Scale weight accordingly such that you can perform the reps unbroken each minute.

Metcon (Time)

4 RFT:

15 toes to bar

50 double unders

Rest 3 Min before next WOD
25-40 Min RT

GOAL: T2B endurance.

-Keep your grip manageable and go for bigger sets than you are comfortable .

-Sub 12 Min.

Metcon (Time)

3 Rounds for Quality:

20 Pistols

15 Rings Dips
40-55 Min RT

GOAL: Gymnastic Endurance.

-Moving well and slow is more importnant than moving fast with poor form.