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
GOAL: Improve your performance in chipper style workout.
-Attempt a different strategy that you aren’t accustomed to.
-Fast, slow, long, short, intense, pace, etc.