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;
2 Sets:
10 Tall Kneeling Thrusters (PVC/Bar)
10 Hollow Hold Rolls
10 Squat Jumps
50 Plate In and Outs
0-15 Min RT
Metcon (3 Rounds for time)
Every 8 Min for 3 Rounds (24 Min)
400m Run
30 Thrusters @ light
20 T2B/30 Sit Ups
400m Run
15-45 Min RT
-The first round should take no longer than 6:00-6:30.
-Scale distance/reps/weight accordingly such that we have enough rest.
-Thrusters should be done in max 2 sets.
-T2B, knee raises, leg raises, sit ups, straddle sit ups.
Metcon (No Measure)
3-5 Sets:
20 Sec Weighted Hollow Hold
10 Floor Facing W + Superman Hold
45-55 Min RT