Wednesday March 31, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
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 RDL

5 Bent Over Row

5 SDHP

30 Sec Wall Sit
0-15 Min RT

Deadlift (5-5-5-5)

15-35 Min RT

-Work up to a HEAVY, not a max, 5 rep deadlift.

Metcon (Time)

For Time:

100 Wall Ball @ 20/14 lbs

50 Cal Row

25 HSPU/200′ HS Walk

50 Cal Row
35-55 Min RT

-Attempt a different strategy that you aren’t accustomed to.

-Fast, slow, long, short, intense, pace, etc.