Peninsula CrossFit – CrossFit
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https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
2-3 Rounds of 5-10 Reps
-Push Up/Push Variation
-Pull Up/Pulling Variation
-Sit Up/Core Variation
-Air Squat/Squat Variation
-WOD Movement
0-15 Min RT
Metcon (Time)
50-40-30-20-10
Air Squats
Push Ups
Cal Assault Bike (-5 Cal each set for women)
15-45 Min RT
Goal: Bodyweight endurance capacity.
Metcon (No Measure)
3 RNFT:
12-18 KB Swings
12 Plank KB Pull Through
1 Min Bottom of KB Goblet Squat
45-55 Min RT