Friday April 10, 2020

Peninsula CrossFit – CrossFit

Join us on Zoom!

From a laptop click on the link:

From a Smartphone, download the zoom app and Join Session ID: 8797865035

WOD Explanation Videos:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


2 Sets of

10 Scap Push Ups

10 Air Squats

10 Sit Ups

10 Push Ups

Metcon (Time)

For Time:

200 Burpees

Every 20 Reps, do

12 Air Squats

8 Sit Ups

4 Push Ups
For scaling decrease number of reps of burpees to 150 and do 12, 8, 4 every 15 reps.

The 20 (or 15) burpees should take 1-1:30 mins. The squas, sit ups and push ups should take less than 1 min.

Therefore, a round (which we would call 20 burpees plus other movements) should take no more than 2:30 mins.