Peninsula CrossFit – CrossFit
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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 (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Hollow Hold PVC Pull Down
10/10 Quadruped shoulder taps
10 KB Swings
10 Step Ups
0-15 Min RT
Metcon (Time)
5 Rounds:
15/12 Cal Row or 12/10 Cal Bike or 300m Run
15 BBJO
15-45 Min RT
Cardio + BBJO should take 2-2:30 min the first round. Scale aggressively.
Metcon (No Measure)
3 RNFT:
20 Deadbug
10/10 Bird Dog
45-55 Min RT