Friday April 17, 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:
Warmup and WOD:

Warm-up (No Measure)

Cardio: 3 Min

Mobility: 1-2 Min


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)


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)


10/side Side Lying Clam Raise