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
WOD Explanation Videos:
Warmup and WOD: https://youtu.be/vN6c9M4Edvs
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
then;
Body weight Man Maker x 15
Body weight man maker =
-From standing into a push up
-Shoulder tap left
-Push Up
-Shoulder tap right
-Tuck Jump
Metcon (4 Rounds for reps)
Tabata:
Jumping Jacks
Rest 1 Min
Push Ups
Rest 1 Min
Duffel Bag Swings
Rest 1 Min
V-Ups/Sit Ups
Tabat is 20 sec on, 10 sec off for 8 intervals. Score is lowest recorded reps in any one interval per movement.
Swings can be done with DB, KB, or weights placed in a duffel bag or backpack
Metcon (No Measure)
4 RNFT:
10/side Side Lying Clam Raise
https://www.youtube.com/watch?v=mv15FGcDaGs