Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
Then;
3 Sets of:
7 Air Squat
7 Step Ups/Tall Jumps
7 Sit Ups
7 Hang Muscle Cleans
0-15 Min RT
Metcon (AMRAP – Rounds)
Tabata Chipper:
100 Air Squats
80 Box Jumps @ 24/20″
60 T2B/Sit Ups
40 Power Cleans @ 135/95
15-45 Min RT
-20 Sec On/10 Sec Off
-The clock will run on a 20 Sec On/10 Sec Off interval. We can only work when the clock is on the 20 Sec On cycle. We are still able to rest during the 20 Sec On if we so choose.
-Focus on perfect form.
-Your score is the round you finish in.
Metcon (No Measure)
3 RNFT:
5-7/side Half Kneeling Plate Overhead twist
(plate goes from hip to hip)
45-55 Min RT