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 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 (4 Rounds for time)
4 Rounds, Each for Time:
15/12 Cal Machine or 200m Run
15 Burpees (*To Target)
Rest 90 Sec between sets
15-35 Min RT
GOAL: Improve your ability to move fast on burpees.
-Use a target for your burpees if you have one.
-Don’t pace your burpees.
Metcon (4 Rounds for reps)
4 Sets of:
60 Sec Max Strict Chin-Ups
20 Pinch Grip Death March
30 Banded Bicep Curls
35-55 Min RT
GOAL: Pulling Strength
https://www.youtube.com/watch?v=NMIx-S_8VEY&ab_channel=TrainFTW