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: https://youtu.be/6lBxRZtlYCQ
WOD: https://youtu.be/9sDrKcllsXE
Tabata plank: https://youtu.be/DdkOebHVmHk
Warm-up (No Measure)
Cardio: 3 Mins
Mobility: 2 Mins
then, 2 sets:
15 windmills
15 pushups
15 PVC/towel rotations
15 air squats
15 good mornings
Metcon (AMRAP – Rounds and Reps)
4 rounds of 5 mins on 1 min off:
60 DB/KB/BB push press
50 hops over object (or 75 DU)
40 alt. DB/KB snatch
30 reverse burpees
20 DB/KB thrusters
Continuously work through the chipper, picking up where you left off after each rest.
Metcon (No Measure)
Tabata Plank:
8 rounds, 20 sec on 10 sec off:
Plank