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:
10 Scap Push Ups/Push Ups
10 Muscle Cleans
10 RDL
0-15 Min RT
Metcon (Time)
Buy In: 1 Km Run
into
3 Rounds of:
15 HSPU
6 Cleans
into
3 Rounds of:
20 Push Ups
12 Deadlift
15-40 Min RT
-Our run should take 6 min or less. Scale accordingly.
-HSPU should be done in 1-2 sets. Scale accordingly.
-Cleans are full squat cleans and should be mod-heavy.
-Push Ups done in 1-3 sets.
-Deadlifts done unbroken.
Metcon (No Measure)
3 RNFT:
12 Bent Over Lateral Raise
12 Deadbug Pullover
20-30 Bicep Curls (banded or light DB)
40-55 Min RT