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 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.